20min Amrap

50 Rope Jump
9/10cal Machine
10 DB Snatch 14/22kg
10 Sit Up / T2B

YGIG: Aikaa vastaan 10 kierrosta (molemmat)

3 MU / C2B / Leukaa
5 Etukyykkyä 45/50kg
7 Cal koneella

3x5 V1-V2

30 box jumps (61/76 cm)
1,600-m run (1rd Hallipussin ympäri)
10 rope climbs

scaled wod
For time:
20 box jumps
800-m run/1000m row/2000m C2 bike
10 pull-to-stands

every 90s for 5 rounds
5-7 strict chest to bar pull-ups
- do regular strict pull-ups or assisted
c2b pull-ups if needed

YGIG-amrapit 3x 7min/ 3min levot

1)
Kalorit

2)
20 Seinäpalloa
20 Istumaannousua

3)
12 Viivajuoksua
12 KP-tempausta

-Toistot saa jakaa miten vaan

A) Bar muscle-up drills

B) On the minute for 16min
1. 5 bar muscle-up
2. 10 front squat (from the floor) 70/47,5
3. 20 box jump 60/50
4. Rest

AMRAP 14

10 HR Push-Ups
20 Air Squats
10/7 Calories Bike Erg.

IGYG

Remaining Time :

3:00 Easy Bike
14 Alternating Bicep Curls
20 Push-Ups

250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (47,5/70 kg)

scaled wod
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters