AMRAP 10:00
30 Double Unders
20 Calorie Row/Bike/Ski
10 Hollow Rocks

Rest 2:00

AMRAP 10:00
30 Double Unders
20 Calorie Row/Bike/Ski
10 Toes to Bar

Goal: Sustainable effort on both.

Turkish Get-Up Practice approx 10mins
- Build to a moderate or heavy weight by feeling.
- KB, DB, Barbell is your choice today

4 rounds
90s AMRAP
15/12 cal row
AMRAP pistol squat
60s rest
90s AMRAP
20 sit-up
AMRAP wall ball
60s rest

300M RUN
30+30 SIDE CRUNCHES
30 CAL ROW
30 T2B
30 CAL AIR BIKE
30 BURPEES

strength

squat
Strength 5*3
Hypertrophy 3*12 (45sec rest in between sets)

accessory

3 sets of 8-12 reps

DB step ups
weighted glute bridge(shoulders on floor)

workout

In pairs for max reps and time (holds)

P1: chin over bar hold
P2: strict HSPU/pike push ups/Z press
P2: Chin over bar hold
P1: strict HSPU/pike push ups/Z press

P1: Ring/P bar support
P2: Supine ring rows
P2: Ring/P bar support
P1: Supine ring rows

3 rounds with minimal rest

”Power Shrugs” 5x5x50-60%

Maastaveto 85% x amrap

Kapea penkki 75% x amrap

Vatsarutistukset 100 toistoa

4 sets for Quality for 16-18 mins

20 Renegade Rows - total
15 Hand Release Push-ups
10 Ring Face Pulls
Rest as needed.

Rx+: 10/6 Strict Handstand Push-ups for HR Push-ups

Extra: RKC Plank: 3 x 30s. Rest 60s.

Superset!
3 work sets

Single Arm Landmine Row: 3 x 10-12.
Rest 30s.
Split Stance Landmine Press: 3 x 8-10 each.
Rest 30s.

Both movements, slow down, fast up tempo.

Mobility

3 Rounds For Time:
800m Run
60 DU
30 Air Squats
400m Run
30 WB 9/6kg
15 Target Burpees 15cm
- With a 9/6kg vest