3min amrap
Buy in: 30DU
10 ohs 30/20kg
10 lateral burpees over barbell
3min rest
3min amrap
Buy in: 30DU
8 ohs 40/30kg
8 lateral burpees over barbell
3min rest
3min amrap
Buy in: 30DU
6 ohs 52,5/35kg
6 lateral burpees over barbell
3min rest
3min amrap
Buy in: 30DU
4 ohs 60/40kg
4 lateral burpees over barbell

For Time

20 TTB
20 Dumbbell Squat Snatch Alternating 22,5/15kg
15 TTB
15 Dumbbell Squat Snatch Alternating 22,5/15kg
10 TTB
10 Dumbbell Squat Snatch Alternating 22,515kg
75 du´s

Optional Accessory:

GYMNASTIC STRENGTH

Gymnastic Ab-Work

1-2 rounds

RPE 3 to 4

AMRAP 30 min in teams of 3:

Buy-in:
5K Row

Remaining time AMRAP:
30 Barbell Rows (60,42kg)
30 Wall Balls (20, 14lbs)
30 Pull-ups
30 Box Jumps w. step down (60,50cm)
*One person works. Split as desired

A.
Run 400m (easy)
3 rds:
5 Deadlift
5 Hang muscle clean
5 Front squat
5 Shoulder press

2 rds:
Run 200m (hard)
4 Power cleans
4 Burpees
Add weights...

Mobility...

B.
AMRAP 20:
7 Power Cleans (60/42.5)
7 Burpees
200 Meter Run

Practice your weaknesses. Max 2 different skills!!
- Kipping pull-up
- Butterfly pull-up
- Muscle-up (rings & bar)
- Rope climb
- Handstand / -walk

STRENGTH

4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Ring Row, tempo 3210 (3sec down, 2sec hold at the top)
3) 6+6 Lunge Landmine/DB Press
4) 5-10 Strict TTB

RPE 3+ to 4

7-9-11-9-7 reps every movement

1.) Jerk grip bench press
2.) Non alternating reverse lunge /side
3.) paused supinated grip barbell row
4.) kiinalaiset vipunostot
5.) good morning with plate/DB

Midline 4rds
Abmat sit ups with WB 12 reps (tempo)
rest 1 min after each round

Rästi

Warm up(8)
10 air squats
10 down dog with foot pedal

10 goodmornings
10 dive bombers

10 lunges
10 down dog with foot pedal

10 pvc pass thru
10 dive bombers

Mobility(4)
1:00 min childs pose
1:00 min chest stretch

Weightlifting(15)
strict or bench press
week 4-deload or 1rm

Fittrain(20)
50 push ups-challenge up-hspu
50 db frnt rack lunge 35/25-challenge up-60/45
400m run
30 hanging knee raise-challenge up-toe to bar
30 step ups-challenge up-box jumps
400m run
then
50 wallballs 16/12-challenge up-20/14

Opt(12)
1600m run
4x1 jerk
5x5 hip ext
5x100m hill sprint

Finisher
30 scap push ups
15 side plank pt
60 alt toe touch
1:00 min quad stretch per