AMRAP 20

2 RMU
4 Power Snatch 60/42,5kg
8 Box Jump Overs 24/20"

• every 5 min Row 500/450m ( 5 , 10 , 15 )

3 rounds

200m row
4 Ring Kip Swing
8 KB Swing
12 Box Step Ups

5 sets of Deficit Deadlift

Set 1: 4 @75%
Set 2: 4 @80%
Set 3: 3
Set 4: 3
Set 5: 3

After the first 2 sets build to a 3RM for the day.
Rest 2-3 mins between sets.

Stand on a 20/25kg plate. These reps are to be done dead-stop. Reset on each pull off the floor.

5 rounds
10 man maker push ups 2x22,5kg/2x15kg
10 wall balls 9kg/6kg
10 cal air bike

Deadlift 3-3-2-2-1-1-1 find your 1RM for the day

3 rounds
10m+ 10m dumbbell OH-lunges 22,5kg/15kg
10 + 10 single arm dumbbell clusters 22,5kg/15kg
6 strict pull ups
16 box over step ups 22,5kg/15kg, 60cm/50cm

1a) Deadlift 3x5x55% DELOAD
1B) Box jumps (start from squat) 3x6

Amrap 15

TBA

Hang clean + push jerk 6x(2+1) x 75% of clean and jerk 1RM

Strict Ring Dip

1 set Max Unbroken