AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (34/52 kg)
Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.
Tiimikas kell 10:00 Boxis!
Wyk
5 rounds for time:
5 front squats (70/102 kg)
5 rope climbs (4.6 m)
400-m run with a plate (10/20 kg)
– 30:00 time cap.
JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
10 rounds for time:
12 KB swings (16/24 kg)
30 double-unders
– 15:00 time cap.
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
4 rounds for time:
400-m run
10 squat snatches (43/61 kg)
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
For time:
30 DB devils presses (15/22.5 kg)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
Hold Please…
4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
Tiimikas kell 10:00 Boxis!
Why Though?
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (24/32 kg)
Kipping chest-to-bar pull-ups
Burpee box jumps (61/76 cm)
– Use one kettlebell.