AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person

3 mins Rest

In 10 mins (Split as You wish)
Complete the following :
240 Double under
120 Bodyweight lunge (total reps)
60 Push up
30 cal row
Remaining time : Max rep rope climb

Wu×3
Laying
Y×10 T×10 W×10
Arm circles
10/10
Lat-push ups
×10
Crab push up
×10
Drop squat
×10
Close grip ohs w.10.sec pause atg ×1

A.1) Throwers clean
5×3

B.1) Split jerk w/3.pauses
@dip,catch,recovery
3×3

C.) Power clean & jerk
1.) Build up to a heavy set of 3+1
2.) Then do3×3+1 with 90% of that heavy set

D.1) Clean pull from floor to knee w/3.sec pause
5×3 @100% of clean

E.1) low hang clean pull
From contact point to just above the floor
3×10

GHD Capacity

40, 60, or 80 GHD sit-ups*

• Each time you break (even for a moment), perform 150’ shuttle run (6 x 7,5m segments) before continuing

For time
9 T2B
12 Pullups
15 Thrusters 40kg
18 Burpee over bar
15 Thrusters
12 Pullups
9 T2B

10 sets of:
Clean Pull + Squat Clean + Jerk @75%+
Go every 60-90 sec

8 rounds for time:

• 10 sumo deadlift high pulls
• 12 hand-release push-ups

♀ 65 lb
♂ 95 lb

🖤🤍❤️💚

AMRAP20:
300m row (YGIG, divide anyhow)
10 syncro deadlift
25-50 DU / 50-100 SU (YGIG, divide anyhow)

Tehdään OPEN 24.2.:sta pariversio, jossa soudut ja hyppynarut jaetaan kahteen osaan ja tehdään vuorotellen, maastavedon molemmat tekevät omalla tangolla (saa olla eri painot) synkrona (synkro sekä ala- että yläasennossa).

E2MOM 12
1 x [1 clean + 1 front squat + 1 push press + 1 split jerk]

60-75% of limiting movement

2-3rounds:

20-30s hollow hold
30-60s kb front rack hold