30min Partner AMRAP

YGIG / Round
4 x Alt. Devils press
6 x Front squat
8 x Push press (4 /4)
1 x Hill sprint

RX - @ 22.5/15kg
Scaled - @ 15/10kg

*Score is total reps (1 round is 4+6+8+2=20 reps)

Juoksu n. 35 minuutia.

Kävele alkuun reippaasti 10 min.

-Juokse tasavauhtista kevyttä juoksua 20 minuuttia.

Tee lopuksi 5*60m rentoja spurtteja.

Kirjaa ylös kokonaismatka.

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

AMRAP 6
6 Handstand Pushups
12 Pistols
12 DB Snatches 22,5/15kg

Rest 2 minutes and repeat

4 Rounds for Time:
10 Wall Ball Shots (20/14 lb)
15 Burpees
20 Kettlebell Swings (1.5/1 pood)
25 Double-Unders

4 rounds of
12 push ups
12 shoulder taps in handstand / plank
12/12 one arm bent over rows (barbell / db / kb / odd-object, be creative)
30 hand stand hold / wall facing as close to wall as possible

*Rest as needed

Open 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

Back squat down set
5x5r @ 70% from max for day
60-90s. Recovery

Total reps of;

60s Max Calories Row / Ski
Rest 60s
60s Max Reps Strict HSPU or Push-ups
Rest 60s
60s Max Reps Double Unders
Rest 60s
60s Max Reps Renegade Rows @50/35
Rest 60s
60s Max Reps Alt. DB Snatches @50/35
Rest 60s
60s Max Reps C2B Pull-ups
Rest 60s
60s Max Calories Row / Ski

EMOM 10
min 1-5: Hang squat clean + squat clean, start 50%
min 6-10: squat clean, go heavy