AMRAP 10

Row 500/450m
30 Kettlebell Swing 24/16kg
30 Lunges w/ KB

• rest 3 -

AMRAP 10

Bike 1000/900m
30 Jumping Pull-Ups
30 Push-Ups

• rest 3 -

AMRAP 10

30 Burpees
20 Box Jumps 24"/20"

3 sets:
12 SA Bench Supported DB Row
- Rest 60-90sec btw sets

A)
Prep:
3 rounds
- 5x (1 bottom up curl+1/1 halo +1 press + 1 triceps extension)
- 2x (1 goblet reverse lunge right +1 goblet reverse lunge left +1 goblet forward lunge right +1 goblet forward lunge left)

B)
5-4-3-2-1 (right /left)
- strict press +20 m overhead carry
- clean +30m front rack carry
-single arm suitcase deadlift +40m farmer carry

C)
For time
10/10-8/8-6/6-4/4-2/2
Single arm squat clean

4 rounds @ steady pace
8 Blackburns
8 e/side 90/90 to external rotations
8 e/side Half-kneeling KB bottoms-up presses
4-minute Row

4 rounds @ steady pace
4/side Tactical ankle rocks
20 Hanging scapula rolls
4 Pike thoracic extensions
20m e/side Front rack + overhead carry
4-minute Assault bike @ RPE 3-4

6 rounds for time
400m run/row or 300m ski or 800m bike
15 Overhead squats 43/29kg

20min for quality
10 Hollow rocks
10 V-ups
10 Knee hugs
10sec Hollow hold
rest 30-60sec
50 Russian twists
rest 30-60sec

4 rounds for quality
10 Barbell good mornings
10 Barbell single leg DL
10 DB bench press
10 DB bent over row
10-20 bicep curls

Clean pull 4-3-2-1