AMRAP 7:00
Bear Complex (60/42.5kg)

• Bear is: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press behind neck
• Beginner Option: AMRAP 7: 5 DB Thrusters 5 Deadlifts (60/42.5=) 5 Lateral Burpees

Burn the calories as a team of 3. 1 team member works at a time.
Man = 50cal
Woman = 40cal
Team example: 2 men, 1 woman = 50+50+40= 140cal

For time:

Rowing
45 HSPU
36 Deadlift 120/85kg
27 Back squat 80/57kg
SkiErg
36 HSPU
27 Deadlift 130/92kg
18 Back squat 90/64kg
Assault bike
27 HSPU
18 Deadlift 140/100kg
9 Back squat 100/70kg

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For time

Amrap 30 with partner
20m overhead walking lunges 10/15kg plate
20x synkro burpees to plate
20m overhead lunges
200m run
20x synkro usa swings 16/24kg
200m partner carry

-Molemmat suorittavat askelkyykyt ja juoksut yhtäaikaa
-Partner carry kantotyyli vapaa, kantajaa vaihdettava viim. 100m välein

1 kokonainen kierros = 480 toistoa

A) 3x
3min ON/3min OFF
Row

B) 9x
1min ON/1min OFF
Alt. (3x each)
SkiErg
Shuttle Run
Assault Bike

4 min Istumaannousu

6 kierrosta

20 1-käden kahvakuula thruster
20 Urheilijan yleisliike
200 m Juoksua

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 good mornings
6 kbs
4 sit ups
2 snatch

Metcon/*Rx(15)
50 kbs 53/35-*70/53
40 mbsu 16/12/*ghdsu
30 burpees
20 c2b(mod as needed)
10 snatch 95/65-*135/85
then
2 rope climbs(mod as needed)

clean(7)
work up to quick hvy

Finisher
100 flutters
:60 sec six inch hold
1 min s/a para stretch
2 min hamstring stretch

Kyykky 5x8
Maastaveto tempausotteella 5x4
Etuheilautus kahvakuulalla 3x60s
Kyljet harjanvarrella 3x60s
QuadBlast 3 kierrosta

1 RM Hang Squat Clean & Jerk

3 x 15-30
- Back ext.
- Hollow rocks