25min. amrap with partner
20 pull-ups/ jumping pull ups
30 wall-ball shots
400-m run
– Divide pull-ups and wall-ball shots evenly,
and run together.

AMRAP 14

20 One Arm DB Push Press
10 DB Over burpees
15 Sit-Ups
10 Push-Ups

Rest 1:00 Between rounds

Dales ⚠️

10x
1min Row
1min EchoBike
1min Ski

60 s rest

Go hard but sustainable pace. Take calories on each machine as goal

5 rounds:
15 KBS 24/16kg (US)
10 T2B
5 High Box Jumps 80/60cm

4 sets of 1 Power Snatch
Set 1: @65-70%
Set 2: @70-75%
Set 3: @75-80%
Set 4: @85-90%
- Rest as needed btw sets

4 sets:
3 Overhead Squats (with weights hanging on rubber bands)
- Go by feel
- Rest 2min btw sets

Warm Up
5 min air bike, add speed each min. Start very easily. Perform 5 burpees every min. (5x5 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 35/50kg)
5/5 lateral box step up + 5 box jump, step down
1:00 plank hold / :30 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-65-70% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
3 sets
15/12 cal air bike
10-15 double db bench press @rx dumbbells
10-15m farmers hold lunge walk @rx dumbbells
60 double unders (max 1 min)
rest 3 min bwn sets
tarkoitus tehdä 80-85 effortilla läpi aina ja sarjat putkeen. Tavoite aika pyörä alle 1 min, penkit/lunget putkeen ja narut miten menee. tavoite aika 3-4 min per set.

Accessory Work
3 sets of 1 min ski erg @easy/mod pace + set of ring / bar muscle ups
3 sets of 20 weighted russian twist + 10 slow knee tuck ups
rest as needed

OPTIONAL STRENGTH

4x2 legless rope climb

rest as needed

Scaled 4x 2-6 rope pull up, or strict pull up

For time

• 10-9-8-7-6-5-4-3-2-1 reps of
  • Alternating front-rack walking lunges
• 20-18-16-14-12-10-8-6-4-2 reps of
  • GHD sit-ups

♀ 125 lb
♂ 185 lb

90s on - 45s off for 3 rounds w/ Partner, YGIG:
a) air bike
b) rope climb
c) bike erg
d) sandbag over shoulder

RPE 7-8