AMRAP 8 min
2-4-6-8.... Double KB Deadlift
15 m KB Farmers Carry after each set
@24/16kg
Rx+ @32/20kg

Goal: Get close to the set of 16 or more

Deadlift ( 20 mins)
6x 2reps
- deadstop between reps
- build up to 85-90% and repeat 5 more times

Between sets
- arnold press x 8 press
- use DB / KB (double)

Strict pull up 5x6

EMOM 30 (REPS)

1 minute : Push Ups
2 minute : Pull Ups
3 minute : Sit Ups
4 minute : Air Squats
5 minute : burpees
6 minute : Rest

4 Rounds of  “Cindy”
And then...
30/25 cal Row / Bike / Run / Ski

(Time cap: 25min.)

1 rnd Cindy:
5 Pull up
10 Push up
15 Air squat

5 rounds
2 min row
2 min bike
2 min kb swings 16kg/12kg
2 min 10m run
go light, HR under 140

DELOAD week

5 rounds:
2 TNG Power Clean & Jerk + 3 Box Jumps
Every 2,5 minute
Keep the weight light (30-40%)

Tempo Back Squat 5x3
3s down – 3s pause
Every 2,5 minute
Keep the weight light (30-40%)

CORE

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 T2B

Rest 5min btw amraps.

• Building to heavy
• Rest 2min btw sets

2x
6min ON/2min OFF

AMRAP of
2 Bar Muscle-Ups
4 KB/DB Thrusters 20-24/12-16kg
8 Toes-to-bar
12 Pistols