AMRAP 15

15 Wallballs
7 Deadlift 70/50kg
10 Jump Over Barbell

Rest 1:00 between rounds.

3 x 10 min sets for quality:

10 minutes with consistent pace:
Bike for meters, every 500 m perform 5 pull ups.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m perform 15 KB swings (24/16 kg).

4 minutes rest

10 minutes with consistent pace:
Ski for meters, every 400 m perform 10 med ball cleans (9/6 kg)

Clean & Jerk

7 x ( 1 + 1 ) @ Climb in Competition Starting Weight or 92 - 97%

Back Squat 1RM

Strict press

Build to heavy 3 for the day (H3) @ RPE 8 (86-90%)

Warm Up

2 rounds
1.5 min air bike or row
5+5 squat strech
10-15 air squats
4-5 inch worm + push up
5-7 burpees
20/20s side plank hold

Strenght (15-20mins)
Thruster 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Partner Metcon
2 sets
For Time:
50 Wall Balls (split reps as needed)
50 Kettlebell Swings (20-28/12-20kg) split reps as needed)
new set start at 8:00 min mark.

2-3rounds:

10 GHD back extension
20-20 russian twist
30+30s side planks

Warm Up
Löytyy taululta.

Strenght (15-20mins)
Back Squats 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min work on each round)
4-5 rounds for both, alt time full round
6-10 burpees
8-12 box jump, step down

For time

• Run 400 meters
• 50 air squats