AMRAP 12

Total Time Deadhang. Every time you drop of run 200m.

Open stantardit määrittävät myös meidän tekemistä. Teipattu tanko ja lämsät eivät ole sallittuja yhdessä.

EMOM x32

1) 6-12cal ski
2) 10-16 Db snatch
3) 8-16cal c2bike
4) 8-12 box jump over

( work time max 40-50s )

15min

5 leuanveto/rinta tankoon
10 etunojapunnerrus
15 kp tempaus

Deadlift

Find 5RM in 15min by Lifting Every 3min

Floor Press for load:
#1: 3 reps

6 Sets x Every 3:30

6 Chest Supported Dumbbell Row, AHAP
4 Push Press, AHAP

2-3 hengen tiimissä:

18min AMRAP

400m row/ski/run or 800m bike
21 kb swings 24kg/16kg
12 pull ups

*Toistot saa jakaa miten haluaa, mutta yksi suorittaa kerrallaan.

FOR TIME:
100 Push-Ups
* Every minute: 5 Chin-Ups (1st 0:00)

(Scale option for push-ups: +20 push-ups when fresh)

————————————————————-

Quality for time:
18-15-12-9-6-3
Ring Dips / Box Dips
T2B / Knees to Elbows (kipping)
DB’s Upright Row from Hang

————————————————————-

Quality for time:
50-40-30-20-10
DU / SU (100-80-60-40-20)
50-40-30-20-10
Abmat Sit-Ups (scaled 30-25-20-15-10)

AMRAP 4 x 3

Run 400m
Remaining Time: Row Calories

Rest 3 Minutes

Run 400m
Remaining Time: Echo Bike Calories

Rest 3 Minutes

Run 400m
Remaining Time: Bike Erg Calories

Back Squat 4x4 @80-87,5%