AMRAP 17

4 Overhead Squat 75/55kg
20 TTB
4 Overhead Squat 75/55kg
20 Box jumps 24/20"
4 Overhead Squat 75/55kg
30/22 Cal. Row

3 x 5RM Bench Press 5 RM

Complete exercises EMOM (every minute on the minute) for 14 Mins

5 Sit Ups

6 Jumping Lunges (Alternating Legs)

6 Donkey Kicks

Optional Accessory:
STRENGTH
2-4 rounds, rest as needed

1) 1-3 Skin the Cat video
2) 5-10 Push-Up into L-Sit (parallettes) video
3) 30-60sec Plank Hold

RPE 3+ to 4

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

5-10 Rower Pike Push-Up video or Rower Pike-Up video

50 wall balls 9kg/6kg
150 DUs
30m HS walk

45s. Row / Air bike

2 rds:
6-8 Deadlift
6-8 Hang Muscle clean + press
6-8 Front squat

45s. Row / Air bike

2 rds:
6-8 WB
6-8 Hang Power clean
6-8 Box jump

Mobility:
- Squat twist + Hamstring stretch: 60s.
- Shoulders: 2x20s.
- Front rack: 40s.
- Ankles: 2x20s.

Split Jerk -> 3x pause in reseving position

5x3

60% 1 RM Split Jerk

8 Rounds for Time
5-5 KB Push Presses @24/16kg
10 USA Kettlebell Swings
20 Double-Unders
TC:16'

Strict hspu 5x5