10 pistols
max box jump overs rest of the time

• score bjo reps

Valitse 2 taitoliikettä 25min laatutreeniin, jossa mukavat toistomäärät.

25min laadukkaasti:

Liike 1
Liike 2
90s Kone tai hölkkä

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
7 Ground to Overhead
7 Pullups
7 Box Jump Overs

B) AMRAP of
8 Front Squats
8 Single Arm Devils Press 22,5/15kg
10/7 Cal. On a machine

RX: 50/35kg
RX+: 60/40kg

AMRAP 10:00
250/200 Meter Row
10 Kipping Pull-ups

Goal: Scale pull-up reps to allow 5+ rounds.
Scale options: less reps, 10 ring row + 10 kip only.
Rx+: Chest to Bar Pull-ups

Extra:
Banded face pull apart x 100 reps

4x
3min ON/90sec OFF
Alt. A and B

A) 20 Wall Balls
16 DB Snatches 22,5/15kg
+
Max Calories in the remaining time

B) AMRAP of
7 Hang Power Snatches
5 Burpee Over Bar

RX: 42,5/30kg
RX+: 50/35kg

1:00 calorie row
1:00 sit-ups
1:00 DB box step-over

• Row 250 meters
• Row 500 meters
• Row 1,000 meters
• Row 500 meters
• Row 250 meters

Rest 1 minute between efforts.

For total time:

Buy in: 10 DB Turkish get up, alt. arms (22,5/15 kg)

3 rounds:
5 Squat snatch (42,5/30 kg)
5 OHS
5 Bar facing burpees

Cash out: 10 DB TGU

10 AMRAP: 1-2-3-4-5...

Pull-up
HSPU
Pistol squat (up same leg, alt. rounds)

3x
10min ON/2min OFF

“I Go-You Go”

A) 12/9 Cal Bike
8 Stick Facing Burpees

B) 15/12 Cal Row
8 DB Snatches

C) 12/9 Cal SkiErg
10 Wall Balls