“Front Nine”
AMRAP 18:
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 Front Squats 75/55

10 min
10 1-käden käsipainorinnalleveto
10 Etunojapunnerrus korokkeilla

15 min tasaisella tahdilla

1. min Tuplanaruhyppy
2. min Soutu
3. min Laatikolle askellus

Alternate through
1. 10 Box Jump overs
2. 15 KBS 24/16Kg
3. 10 Pull ups + 10 Push Ups
4. 30-40 DU's
5. REST

15 OHS (50% of 1RM OHS)
35 Wallballs
3 Rope climbs

12 Overhead squats
30 Wallballs
3 Rope climbs

9 Overhead squats
25 Wallballs
3 Rope climbs

6 Overhead squats
20 Wallballs
3 Rope climbs

21 -15 - 9 for time
Hang power clean 40 kg/30 kg
Sit-ups (abmat)

Time cap: 6 min

Harjoituksen tarkoitus on olla spurtti. Valitse siis kilot sen mukaan. Tankoa pitää pystyä liikuttaa nopeasti ja hyvällä tekniikalla.

3 rds

10 m HS walk
20 T2B
10 pistols (alternating)

TC 12 min

Every 5th Min for 25mins (5 Rounds)
Run 400m
10 Squat Snatches 55/35kg
10 bar over Burpees

Record time of each interval, add them up at the end and that's your score. Scale weight down to achieve squat snatches! Goal is to snatch well under fatigue. Move fast on run and Burpees!

Handstand hold
Freestanding hold
Handstand walking

3 rounds

400m run
10 DB/KB Push jerks
10 Pull-ups

L1: Kipping pull-up
L2: C2B

TC: 12 min