For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders
AMRAP 12:
15 deadlifts (45/60 kg)
10 push presses
5 strict handstand push-ups
10.00 TIIMIKAS
11.30 HYROX
Cindy
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
AMRAP 20:
16/20-cal row
Farmers carry (15.2 m) (15/22,5 kg)
– 7 mtr out and 7 mtr back, each 7 m section counts as 1 rep.
– Add 14 mtr to the farmers carry each round.
6 rounds for time of:
8 double-DB box step-overs (51/51 cm) (15/22.5 kg)
12 single-DB snatches (15/22.5 kg)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
21-15-9-9 reps for time of:
Thrusters (30/45 kg)
Lateral burpees over the bar
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
AMRAP 12:
3 power snatches (25/35 kg)
3 box jump-overs (51/61 cm)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
SEASON STARTER 9.00-17.00
BOXIS TUNDE EI TOIMU. TULE KAASA ELAMA!