Teams of 2
AMRAP 20:
50 Wallballs
40 Kettlebell Swings 24/16kg
30 MedBall Over Shoulder 12/9kg
20 Syncro Burpees

Part #A
(On the 0:00)
For Time:
50/35 Calorie Assault Bike / Row
50 Strict Handstand Push-ups
(Time cap: 12min.)

Part #B
(On the 15:00)
For Time:
35 T2B
30m Handstand Walk
25 T2B
30m Handstand Walk
15 T2B
30m Handstand Walk
(Time cap: 12min.)

Part #C
(On the 35:00)
3 Rounds For Time:
400 Meter Run
21 Bar over Burpees
(Time cap: 12min.)

• Scale reps down if needed
• Strict HSPU -> Kipping HSPU -> use plates
• HS walk -> Steps on the plate (w/wall or box)
• T2B -> Knee rises

5min Row/Bike

Perfect Stretch video

Hang power snatch: 4x6

Teams of 3
AMRAP 7:
50 Bench Press/ Floor Press 60/40kg
50 Bench Press/ Floor Press 70/50kg
Max Bench Press/ Floor Press 85/60kg

Rest 3 Minutes

AMRAP 7:
50 Front Squats 60/40kg
50 Front Squats 70/50kg
Max Front Squats 85/60kg

Rest 3 Minutes

AMRAP 7:
50 Deadlifts 85/60kg
50 Deadlifts 100/70kg
Max Deadlifts 125/85kg

EMOM 12 min (3 rnds)

QUALITY ONLY!

1) 10/8 cal row
2) 10/8 burpees
3) 10/8 cal row
4) 10/8 burpees

*toinen soutaa, toinen tekee liikkeitä

EMOM 12 min (3 rnds)

1) 10/8 cal row
2) 10/8 push-ups
3) 10/8 cal row
4) 10/8 push-ups

*toinen soutaa, toinen tekee liikkeitä

EMOM 12 min (3 rnds)

1) 10/8 cal row
2) 10/8 Strict toes to bars
3) 10/8 cal row
4) 10/8 Strict toes to bars

*toinen soutaa, toinen tekee liikkeitä

Weighted Supine Ring Row
3x12
Rest 1 min

CONDITIONING

3-2-1 Rope Climb (badasses go legless)
9-7-5 Sandbag/Slamball Ground to Shoulder (heavy object)

RPE 4, very heavy breathing, but not gasping for air.

Tailoring Options

Rope Climb→ from lying to standing
GTS→ you can do heavy hang power cleans if you don’t have Ball/Sandbag

(13.4.2019)

10 kierrosta

5 leuanveto tiukkana
10 etunojapunnerrus
15 venäläinen kahvakuulaheilautus

aikaraja 20min

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

Kilo Dumbbell: 22.5/15
Kilo Barbell: 111/75