AMRAP 11

20 overhead squats with 20/15kg plate
30 DU`s
40 sit ups

10 min Tempaus kompleksi (tyhjällä tangolla)

5 Maastaveto suorin jaloin
5 Korkea veto polven päältä
5 Voimatempaus polven päältä
5 Valakyykky

Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips

Weighted dip 3x50%, 3x60%, 2x70%, 4x1x90%

5 rounds for time:
3 rope climb ascents
10 t2b
21 overhead lunge steps 20/15kg plate OH

Timecap 15 min

-scale as needed to hit the time domain

Amrap 9

3 Bar MUs
200m run
3 wall climbs

5x5min AMRAP (2min rest)
a)
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg

b)
10 Toes-to-bar
30 Double Unders

c)
Run around box
AMRAP of:
5 Burpee
10 Wall Balls

d)
Row 15/10Cal.
10 Pushups
20 Squats

e)
10 Hang Power Cleans 50/35kg
10 Ring Dips

Power Snatch
(65%/2)3

8 min amrap

Right arm OH carry 20 m
Left arm OH carry 20 m

15 USA swings with the same KB you are using for the carries.

20 m = 20 reps

200m run
10 burpees