10-9-8-.....1

Deficit Handstand Puhs Ups ( 3,5/2" )

After each set 30m Famers Carry 22,5/15kg

( 8 - 20 )

AMRAP 10

30 Double Unders
1 Thruster
30 Double Unders
2 Thruster
.....

Add one Thruster Each Round

Barbell 42,5/30kg

• Aim to hold onto the barbell unbroken sets for as long as you can.
• If you are getting Cole to needing a break on the barbell, break the double unders first. it will take less time to brake on the rope than it will to take break on the barbell.
• Focus fast transitions.

For total Load

5 Sets of 2

5:00 Cardio

3 rounds:

20 Pass Through
10 Banded Pull Apart
10+10 One leg Hip Thrust
20 Single Unders

SKILL 1/6
10min skill of your choice

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kerran viikossa harjoitellaan 10min valitsemaasi voimistelu/taitoliikettä. Liike voi vaihdella joka viikko.

Tempaus

15 RFT:

15/12 Cal Row
12 Burpees

TC 30

• With this being a 15 round workout, we need to be smart about our pacing out of gate.
• Aim to finish the row right around the same time each round.
• Aim to also finish burpees on roughly the same time each round.
• Starting off a little slower than you think with the idea of aiming to speed up every 3-5 rounds is a great approach to take here.

Every 2:30 x 4

Max Unbroken Sets

Partner AMRAP 30

200m run
20 power clean @60/40kg
20 box jump over
20 ttb

8x
3min ON/1min OFF

5 Pushups
10 Situps
15 Squats
+
Max Calories in the remaining time