AMRAP 15:
12 Box Jumps (30/24")
9 Power Snatch (135/95#)
6 Bar Muscle-Ups

AMRAP 17 with partner
15/12 cal Row
10 m HS walk
8 strict pull ups
IGOYOYGO

Crossfit

A)
30-20-10
Box Back Squat
Deadlift

B)
5 Rounds of
20 sec Bag Strikes
1 Circle Run

AMRAP 15
10 + 10 steps OH walking lunges
8 + 8 KB push press
6 Box jump
300m Run

20min amrap

150 burbees
then max rounds
30 Du
30 Air squats

4 rounds:
10 + 10 KB press
20-30s. Active hang
10 Push up
10 Ring row
-rest 1-2 min between rounds-

5 min AMRAP
Double Unders

4 RFT:

30/21 Cal Echo
4-3-2-1 Rope Climb

3 RM lisäpainoleuanveto

• max reps leukoja päälle

5 rounds of:

• 3 minutes of rope climbs
• 2 minutes of squats
• 2 minutes of push-ups
• 3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.