AMRAP 12
30 Double Unders
20 Air Squats
10 Situps
3 Muscle-Up

20min laadukkaasti

6+6 Pystypunnerrus istuen kp/kk
6+6 OH-askelkyykky
8-10 Vipunosto sivuille
8-10 Levypainodippi seisten
20-30s Kuppipito

For time:
12-9-6-3
Deadlift 60/35kg
Burpee

Metcon:
“Barbell Baby”
20 thrusters 45/30
30 front squats
20 push press
30 back squats

Time cap: 12 min

AMRAP 12 With Partner. YGIG

1 Round "D.T"
12/9 Cal. Row

Rest 5 Minutes

AMRAP 12 With Partner. YGIG

15 Wallball 20/14p
10 Rower Over Burpees

** D.T
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

70/47,5kg

Every 2min for 8 times (16 minutes)
10-20 double unders or 20-40 single unders
2-3 squat snatch @50-70%

A)
Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 65% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s

8x
New start every 6th minute
Alt A and B

Each for time
15-18/10-13 Calories (switch machines)
5 Toes-to-bar
10 Pushups
15 Squats
+
A) 10-16 DB Snatches 22,5/15kg
10-16 Sit-ups
10-16 Wall Balls

B) 10-16 KB Swings 24/16kg
10-16 Box Jumps
10-16 Burpees

Work up to heavy
Snatch + Hang Snatch + Overhead Squat

AMRAP 28 ( Reps )

Bike Erg 50/40 Calorie
40 One Arm Hang Squat Clean 22,5/15kg
80 Wallballs 20/14p
Row 50/40 Calorie
40 DB Over Burpees
80 Squat w/ DB 22,5/15kg