AMRAP 18

3-6-9-12-15-... Handstand Pushups
35 Double Unders
3-6-9-12-15-... Pullups

Use 70% of your 1RM Front Squat.
Do 1-2-3-...-10 rep sets with only 15-30s recovery between sets.

Finish off with 50 reps @ 40%

Optional Accessory:

GYMNASTIC CONDITIONING

10min EMOM

1-5min: 5-15 unbroken TTB
6-10min: 5-15 unbroken HSPU (strict/kipping/deficit...choose your weapon)

RPE 3-4

6x5min (rest 2min)

A) EMOM 5
10-15/8-12 Cal. SkiErg/Assault Bike

B) AMRAP 5 of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Use 2xDB, medium weights

C) "Cindy-Chelsea"
EMOM 5
5 Pullups
10 Pushups
15 Squats

D) Row 1000/850m
+
AMRAP of Burpee over Rower in the remaining time

E) AMRAP 5 of:
10 KB Swings 24/16kg
10 Goblet Squats
10 Box Jumps

F) AMRAP 5 of:
7 Toes-to-bar
7 Ring Dips

1. 15 kyykky levypainon kanssa
2. 15 istumaannousu levypainon kanssa
3. 15 levypaino maasta suorille käsille.
4. 50m juoksu levypainon kanssa
5. lepo

10 rds of:

max 2 min work, 1 min off
12 WB Shots 9/6kg
10 burpees
35 DU (40 sec DU practise)

Aikaa vastaan:

• 20 thruster
• 20 sdhp
• 20 push jerk
• 20 valakyykky
• 20 etukyykky

Jokaisella alkavalla minuutilla 4 x burpee.
N 30kg / M 42,5kg

1. Row/AB/Ski
2. 5-10 Pull-ups
3. Row/AB/Ski
4. 10 Double DB Thrusters
5. Row/AB/Ski
6. Rest

Alternate 1-6

On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups

For time:
1600m Row
40 Push jerks 60/42kg
80 Abmat sit-ups
40 DB walking lunges 2x20/15kg
1200m Row
30 Push jerks 60/42kg
60 Abmat sit-ups
30 DB walking lunges 2x20/15kg
800m Row
20 Push jerks 60/42kg
40 Abmat sit-ups
20 DB walking lunges 2x20/15kg
400m Row
10 Push jerks 60/42kg
20 Abmat sit-ups
10 DB walking lunges 2x20/15kg
200m Row

Only 1 athlete works at a time.