Amrap 12
2 Muscle Ups / Ring Dips
4 HSPU
8 Kettlebell Swings 32/24kg

For Time:
30 cycles of the following complex:
1 Power Clean
1 Front Squat
1 Press (Jerks allowed)
1 Back Squat
1 Press (Jerks allowed)
Rx = 50Kg
There must be separation between the Squats and the Presses i.e. No Thrusters.
During the 30 rep cycle, if the bar is rested on the ground for longer than a “touch-and-go”, you will complete 2 Rounds of Cindy before continuing on.

"AMRAP 12
6x C&J (60/40)
8x Pull Up
10x DU"

REST DAY

21.15.09
► Row Cal
► Max Kettlebell Swing

Rest 2'

15.12.09
► Wall Ball Shot
► Max Double Under

Rest 2'

12.09.06
► Push Press with Kettlebell
► Max Jumping Jack

TABATA 4 min:
- Mountain climbers.
- Bicycles

AMRAP in 15 mins:
10 Power Clean 60Kg
10 Down & Up
10 GHD Hip Extension

Strength: Deadlift 6x3

WOD: 12 min AMRAP

Sumo Deadlift High Pull x10
Kettlebell Swing x15
Double Unders x20

@42,5kg. 7:31. 21 setti unbroken, joka näky ja tuntu loppuwodin. Palautuminen kesti 30-45min. Note to myself; 1/2 pullo punaviiniä edellesenä iltana ei ole hyvä valmistava..:)

9x5 kasvata painoa viime kerrasta