Part A (TC 14min)
For time or reps.
Within 14-minute time cap perform.
If completed within timecap then time also counts as score.
As fast as possible complete:
(divide anyhow 1 work / 1 rest)
- 40 HR burpee box jump overs. (min set of 5 per athlete before change)
- 80 Wall ball shots
- 30 HR burpee box jump overs. (min set of 5 per athlete before change)
- 60 Wall ball shots
- 20 HR burpee box jump overs. (min set of 5 per athlete before change)
- 40 Wall ball shots

10 rounds for time:
20/16cal Row
15 Abmat sit-ups
10 Box jump overs 60/50cm
5 Pull-ups (strict if you can)

1.) Bike
2.) Row
3.) DU's
4.) Rest

• Ohjeistus:
• Päätä itse toistojen/kalorien määrät.
• Tavoite pitää tasainen tahti ilman hyytymistä.
• Syke saa nousta, mutta älä piiputa itseäsi.

A)
Hand Release Push-ups
AMRAP 2:00

B)
Goblet Squat
AMRAP 3:00

C)
Overhead Kettlebell Sit-ups
AMRAP 4:00
- Alternate sides as you see fit

Vauhtipunnerrus 3x6

Dippi 5x10-15

Ojentajat kumpparilla 5x20

Hauiskääntö ristiotteella 2x20
-1ote / sarja

Blackburns 3 kierrosta

Hang Power Clean
Build to a heavy double in 12mins

Option: technique practice

4-5 rounds:
15 Deficit straight legged KB deadlift
15 Weighted sit-ups (feet anchored)
15 Banded hamstring curls L+R
Rest 90s

Every 3 min:
5 Reps @ 76%
3 Reps @ 81%
1 Reps @ 86%

5 Reps @ 78%
3 Reps @ 83%
1 Reps @ 88%

5 Reps @ 80%
3 Reps @ 85%
1 Reps @ 90%

AMRAP 17

9 Hang Squat Clean
6 Push Jerks
3 Thrusters
7m Handstand Walk
350/300m Row

Barbell 90/65kg

AMRAP 18:00
300 Meter Run / Row / Ski
5 Hang Power Clean Lateral Lunge each
7 Single Arm DB Push Press each
9 Jump Squats