Back Squat 5-5-3-3-3-1-1-1-1-1 reps
On a 10:00 Clock
1500 m Row
In remaining Time max Box Step ups with one KB
Men 32 kg/L box; Women: 24kg/M box
LAUPÄEVA HOMMIKUSED IMED ALGAVAD KELL 10.00 ja 11.00
AMRAP 20
3 DB Clean ja Jerks 22,5/15 kg
5 Pull Ups
7 Push Ups
9 Air Squats
Every 6 Minutes for 30 Minutes for Time
3 Rope Climbs
AB 1200 mtr/ Bike Erg 1000 m/ Ski and Row 500 Mtr.
Every 2 Minutes for 20 Minutes
1 Squat Snatch
2 Hang Power Snatches
build up the load
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest
Floor Press
5-5-5-5-5
AMRAP 8
1-2-3-4-5-6-…..
Burpee Pull Ups
Triple Unders
FOR TIME
Rope Climbs
5-4-3-2-1
Squat Cleans 60/35 kg
10-8-6-4-2
Jack
AMRAP in 20 minutes
10 Push Presses (50/38 kg)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (L/M)
For Time
2 Rounds of
20 Ring Dips
30 alternating Pistols
40 Sumo Deadlift High Pulls 35/20 kg