AMRAP 20:00

12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Lateral Barbell Burpees
12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Chest to Bar Pull-Up

Weighted Push-ups

4 sets of 15 weighted push-ups

For time:
50-40-30-20-10 Air Squats
5-5-5-5-5 Clean & Jerks @60% of 1RM

rest 3min

21-15-9reps of
Wall Balls
Toes-to-bar
Pushups

rest 3min

Run 800m

3x5 Tempo Ring Dips (3sec hold/3sec down/3sec hold/3sec up)

4x3min AMRAP (1min rest between)
Alt. between a and b

a) AMRAP of
5 Handstand Pushups
10 Pistols

b) 2 Rounds of
10 Toes-to-bar
15 KB Swings 32/24kg
+
AMRAP of Double Unders
(DU is your score of B)

5 x 8 70%

3 kierrosta

6+6 Käsipainotempaus raskas paino
10 yleisliike
400m juoksu kovaa
1 min lepo

14 minute AMRAP (As Many Rounds As Possible) of:

10 Thrusters (Kettlebells, Dumbells or Barbells, or Wall Balls)
20 Situps
300m Run

3x5/5 Front Rack KB Box Step-ups

6 rounds:
45 sec squat jumps
15 sec rest