10 min AMRAP:

• 3 tempaus riipusta (kyykkyyn)(N 35kg / M 50kg)
• 6 bar-over-burpee
• 9 wall-ball (N 6kg / M 9kg)

Wall-ball tehtävä UNBROKEN.

9-12-15-18...
Row / Air bike
Overhead Squats (42.5/30)
T2B

Midbody work 2 rounds
15-20reps/side of banded trunk twist

15+15 sledge hammering or 10-15 ab wheel roll outs
rest 2 min and repeat

AMRAP 20:19
29 OH-Lunges (plate: 20/15kg)
29 Ground To Overhead (plate: 20/15kg)

• Every 2min.: Do 10 Burpees to plate (Last set burpees start 18:00)

3 rounds, rest as needed:

1) 10 Back Squat
2) 10-20 Parallette Push-Up
3)10 Pendley Row

RPE 4

Optional Accessory

CONDITIONING

2 rounds for time:

1000m Bike/Row
10 TTB
10 Burpee
30 Air Squat

RPE 3-4

For time:
30-20-10
Wallballs @9/6kg
21-15-9
Deadlifts @100/70kg
Rx+: 125kg/85kg
10:00 Cap

Snatch pull + Low hang snatch + ohs
(max 60%)

• Focus: technique / speed)

Shoulder Press
5×8

AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk