AMRAP 30
3 rounds of Cindy
2 rounds of D.T
1 round of Annie (30/30)

For Time:
10, 9, 8 ... 3, 2, 1 reps of:
- V-ups
- Back Extensions
- Ring dips

Run 100 Meters on skillmill between rounds.

Takakyykky 3x3@AHAP, 2x5@70% päivän raskaimmasta

Raakatempaus polvelta + Valakyykky 1+2 RM

Rinnalleveti riipusta + raakatyöntö 1+1RM

Russian twist 3x30

Shoulder press 3 x 8 reps

CONDITIONING

2 Hang Power Snatch + 3 Box Jump

EMOM x8

RPE 3, light and fast

0:00-5:00
3 Deficit Strict Handstand Push-ups
15s. Hanging L-Sit

5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar

10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
15s. Freestanding Handstand / practice

• Go sustainable pace
• Focus on Good technique

1 HPC ->PC

30 min AMRAP

10 Single arm DB Devil’s press 20-22,5 kg / 15-16kg
20 Box jump overs 24/20cm
30 cal Row

Go FASTER each round!

AMRAP 30 mins
500 m row
50 KB USA swing @24/16kg
400 m row
40 wall ball @9/6kg
300 m row
30 Alternating Dumbell Snatch @22,5/15kg
200 m row
20 burpee pull up / target burpee
100 m row
10 m/arm DB OH walking lunge @22,5/15kg
Goal: 2+ rounds

Shoulder press

E3MOM 5x7 shoulder press
(every 3 min)