AMRAP 15:
Max Calorie Echo Bike

On the Minute [Starting at 0:00]:
10 Wallballs 9 / 6 kg to 10/9ft.

*Repeat From 11.5.21

Skills: kippiharjoittelu, K2E & T2B

10 min AMRAP
2-6 T2B/jalannostot kipaten
2-4-6-8-10... jne käsipaino tempaus riipusta raakana

Assarit: 2-3 kierrosta
12+12 m kp pään päällä kävely
*30s lepo kierrosten välissä

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Wide stance Back squat 12-10-8-6 reps

40 min amrap:
40/30 cal row or ski
15 med ball cleans 9/6 kg
20 KB swings
30 double unders
40/30 cal bike
30 sit ups
20 alternating box step ups 24/20”
10 burpees

Deadlift 3 RM, then 3x3 @ 90%

A,
Hang Squat Clean + Split Jerk 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Clean Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

Use 100% of your max clean.

C,
Every 1 min for 12 mins, alternating between:
1.min: Run, 200 m
2.min: 20 Box Jumps @60/50cm
3.min: 20 Kettlebell USA Swings 32/24kg

D,
5 rounds for quality of:
3 Strict Deficit Handstand Push-ups @10/6cm
5 Strict Handstand Push-ups
3 Strict Chest-to-bar Pull-ups
5 Strict Pull-ups

Every time you break a rep scheme from a movement complete:
20 Double Unders

33' AMRAP w. partner

Buy in: 100m burpee broad jump
Then AMRAP, change after full rounds

10 box jump
15 KB swing @ 24/16
20 DU (40SU)

For Time

30 Thrusters 42,5/30kg
20 Burpee Box Jump Overs 24"/20"
10 Rope Climb
20 Burpee Box Jump Overs 24"/20"
30 Thrusters 42,5/30kg

CAP 15

Warm-up

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
Practise the burpees to a target
+
2 Rounds
2 Ring muscle-ups
4 Burpees to a 12′ target
12 (cal) Row