Ylösalaisin kaikenlaisia juttuja klo 18

4 rounds
2 tgus 24kg/16kg
10 kb swings 24kg/16kg
6 kb snatches (alternating) 24kg/16kg
12 goblet squats 24kg/16kg

30 min AMRAP

Hearts – Push-ups
Spades – Sit-ups
Diamonds –Knees to Elbows
Clubs –Squats

*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

Three rounds for time of:
20 GHD / Weighted sit-ups
15 Chest-to-bar pull-ups
15m Handstand walk

Cool down: 1K Run

10 MIN AMRAP:

30 x Power Clean
10 x Pull-Up
30 x Box Jump
10 x Pull-Up
30 x Double Under
10 x Pull-Up

Cash in: 20 x leuka
8 x mave 70/50kg
6 x rive 70/50kg
3 x työntö 70/50kg
5 kierrosta

Lähdöt lennosta klo 18-20.

kädet irti alaasennos, kädet yhteen pään yläpuolella ja jalat irtoo yläasennos

7min AMRAP
5+5 pistooli kyykky
10 punnerrusta
1min palautus
7min AMRAP
10 burpee
10 T2B

10, 9, 8 ... 1 Hang power clean
1, 2, 3, ... 10 Box jump

8 min AMRAP
50 double unders
8 C2B
8 T2B
10 box jumps 60cm/50cm