AMANDA

Amanda
For time:
9-7-5
Muscle-ups
Squat Snatches (135/95 lb.)

CLEANS-HANDSTAND PUSH-UPS

7 rounds for time of:
3 cleans (205/135 lb.)
4 handstand push-ups (Ring HSPU for men)
12-minute cap

DEADLIFT-PISTOL-DOUBLE-UNDER

As many rounds as possible in 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint across court
14 pistols
21 double-unders
Sprint back

PYRAMID DOUBLE „HELEN“

For time (22-min. cap):
Run 1,200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

SANDBAG MOVE

For time:
Move 600/370 lb. of sandbags down the stairs, across the stadium floor, up the wall and up the stairs.

SHOULDER-TO-OVERHEAD

Within 90 seconds of completing Pyramid Double Helen:
1-rep-max Shoulder-to-Overhead

THE FINAL 1

3 rounds for time of:
30 push-ups with hand release
Over the wall
21 overhead squats (95/65 lb.)
7-minute cap

THE FINAL 2

3 rounds for time of:
30 toes-to-bars
21 ground-to-overheads (95/65 lb.)
7-minute cap

THE FINAL 3

3 rounds for time of:
5 burpee wall jumps
20-foot rope climbs (3 for men, 2 for women)
12-minute cap