3min on 2 min off
A: 400m run + 5-15 hspu ( unbroken) + amrap dumbell snatch m: 35-30kg f: 25-20kg
B: 400m run: 3-10 strict dip ( unbroken)+ amrap wallball 20lbs (m: 3.5m / n: 3m)

Alternate btw a and b ( a + b is two intervalls).

Accumulate 90s.

1x3@50%
1x3@60%
3x3@70%
3x1@80%

Thruster thursday!
3 reps every 90 seconds as far as possible. When you fail first time, continue with 1 rep as far as possible.
40/25
45/30
50/35
55/40
60/45
65/50
70/55
75/60
80/65
85/70
90/75
95/80
100/85

Sprints

7 Push Presses (40/30kg)
15 cal Row/AB HARD!

Rest 4 min

7 Thrusters
15 cal Row/AB HARD!

Rest 4 min

Repeat both x 2.

---

Total time as score.

For time
20 Power cleans 60/45
20 Squat cleans 40/25

AMRAP 10
2200m/2000m row
max reps c2b

40+ nainen pull ups.

AMRAP 7

10 GTOH 60/40
8 GTOH 70/50
6 GTOH 80/57,5
4 GTOH 90/65
2 Max reps 100 70

• 40 nainen 35/40/45/52,5/60

3 REST

8min amrap
10 power snatch 52,5/35kg
10 bar over burpee
30 double under

+40 nainen 30

3x 20-30 Back extension
3x 5-15 strict t2b
3x 1 min double kettlebell front rack carry
3x 30 band pull apart

Foam Roll - Quads, Calves, Glutes and Shoulder
Green Band Distraction Upper Body, Hips, Ankles
Shoulder Clocks
Beast Waves + Scorpion
Shoulder CARS
Scap PU
3 sets of 12: BW Squat (Sore from yesterday?!), Push-up, Plank Walkouts

10-12min

5 rounds for reps of:

• 1 minute of 75-lb. sumo deadlift high pulls
• 1 minute of 75-lb push presses
• 1 minute of rowing

Rest 1 minute