Amrap 12

15 hang power snatch
10 t2b
200 m run

Floor press 3x8 AHAP

20 Min EMOM
1. 5 back squats ( previous weight)
2. 5-8 strict HSPU

30-20-10

Reverse lunge alternating 40/30kg
Burpee

TC 11 min

Powerclean + front squat 5x3x85%

12min

12 käsipainotempaus
10 etunojapunnerrus olkapää taputuksella

6 rounds EMOM:
1: Max effort calories row
2: Max effort box jumps 30/24”
3: Max effort strict HSPU
4: Rest

6 rds
YGIG
15 back squat 60/40
12 HSPU
9 Pull ups

6 x 2 Mins on: 2 Mins off

2 Min AMRAP;

5 Pull Ups
10 Push Ups
15 Air Squats
9 Deadlifts 70/50kg
7 Hang Power Clean 70/50kg
5 STOH 70/50kg

Record total reps of each interval. Always start each interval from the beginning at the pull ups. If you complete a round then go back around.

6 Intervals, Push hard! Scale the barbell so you can go unbroken or close to it.

12 min

15 m askelkyykkykävelys lisäpaino 1 kädessä
10 1-käden vauhtipunnerrus
5 leuanveto