AMRAP 3

400m Row
21 Overhead Squat
Max HSPU

rest 3 minutes

AMRAP 3

400m Row
18 Overhead Squat
Max HSPU

rest 3 minutes

AMRAP 3

400m Row
15 Overhead Squat
Max HSPU

AMRAP 3

rest 3 minutes

400m Row
12 Overhead Squat
Max HSPU

Barbell 52,5/37,5kg

• Athletes will move at the higher and of there maximal sustainable pace.

• Athletes should row at a pace that is slightly faster than something they are typically comfortable with. Your pace here should not come at expense of your overhead squat sets.

• Hold onto bar for 1-2 sets each round. If your cadence is on the slower side take 1 break just after that halfway point to shake out the arms.

• Chip away at the HSPU however you see fit in the remaining time.

Build to a 1RM

3 Rounds :

500m/450m Row
5 Strict Pull Ups
5 Down to Dog
5 + 5 Windmill
5+5 Cossak Squat

3 rounds:
1min Sandbag Bearhug Hold
15-20 GHD Sit-ups
- Rest as needed btw rounds

10 rounds for time:
5 Strict Chin-ups
10 Push-ups
15 Air Squats

5 x AMRAP3:
3 pwr snatch (50/37,5)
6 push up
9 sit up
- rest 1 min between amraps -

E45s x21:
a) 3 pwr snatch
b) 6 push up + 9 sit up
c) rest

Target: ~30-40s work / interval

Build to a 3RM

AMRAP 20

1 Deadlift 185/130kg
10 Toes To Bar
15 Bar Facing Burpees

• Pacing will be an important factor in this workout.
• Deadlift Max. 80% @ 1RM
• Aim 1 - 2 sets on the TTB
• Pace the burpees to minimize the transition time between your last burpee and your deadlift. -Take a couple breaths and get get into a really good setup position before lifting the bar each round.
• Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.

ACCESSORY:
3-4 rounds:
12 kylkitaivutusta tangolla
12 deadbug
20-30s L-hang
-rest 1min-