2) 8 min AMRAP
300m run
8 HSPU
8 kb swings 24kg/16kg

1A) Weighted ring dips 4x2x80%
1B) Spider man push ups 4x8

For time:

1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row

or

Two rounds for time:

500 Meter Row
10 Dumbbell Ground to Overhead
15 Box Dips
400 Meter Run
15 Box Dips
10 Dumbbell Ground to Overhead
500 Meter Row

3 rounds of

25/20 cal row (ski)
20 back squats @60/40 kg
2 rope climbs

Lentävä lähtö 2 min. kohdalla.

5x 1 Hang snatch
@85-95%

50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (51/61 cm)

AMRAP 20:
Strict "Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

*Evert 2:00, 200m Row

*Score = Total Rounds + Reps of "Cindy"

DELOAD WEEK

For time
600/500m row
30 wall ball 20/15
20 toes to bar
10 burpee box jump over

10 x 5, 60s rest in between sets

4rds
A1 10 Arnolds Press
Lepo 90s
A2 10 DB Lat Pull Over
lepo 90s

4rds
B1 Chest Flyes 10-12
Lepo 60s
B2 10-15 Ojentajapunnerrus kuminauhalla
Lepo 60s