AMRAP 35'min

1min off between

(alternate a and b - start over from the beginning)

A.
Run 5 – 10 – 15 – 20 – 25
Box jumps 5 – 10 – 15 – 20 – 25
Amsu 5 – 10 – 15 – 20 – 25

B.
Row 5 – 10 – 15 – 20 – 25
Devils press 5 – 10 – 15 – 20 – 25
T2r 5 – 10 – 15 – 20 – 25

3 Rounds for time

30/24 (cal) BikeErg
10 Squat snatches @ 61/43kg
24 GHD sit-ups
10 Ring muscle-ups

Target time. < 17:00

Ring muscle-up → Reduce reps (6 to 8 reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (10 to 20 reps)

Pacing. 1) Hold your pace on the BikeErg 2) Steady, fast singles on the squat snatches, 3) Smart sets on the GHD sit-ups and ring muscle-ups.
Strategy. Begin each round with a hard pace on the BikeErg that you can maintain, and still move right to the barbell and begin your snatches.
Move through the snatches as steady, fast singles. Be sure to manage your rest, especially in the second and third rounds, and make sure you are getting back on the bar as soon as you can.
Approach the GHD sit-ups and ring muscle-ups based on your capacity and proficiency. You want to choose sets on both that allow you to keep any breaks short before getting straight back to work. Make sure to come down from the rings with at least 1-2 reps in the tank on the first couple of rounds. Your final set of 10 you can be a bit more aggressive in your sets if you feel you can, however don’t push to failure.

Back squat

3 x 7 @ 74-78% (3 RIR on the 1st set, 2 RIR on the remaining sets), Rest 3:00 – 4:00 b/t sets

FOR TIME
21 - 15 - 9
Squats
Push ups
Box jumps
Burpees
Sit ups

AMRAP in 6 mins of:
1:00 minute Machine of Choice
5 Barbell Deadlifts + 5 Barbell Muscle Cleans, 45/35lb / 20/15kg
5 Lateral Burpees Over Barbell
50 Single Unders
5 Strict Pull-Ups

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Barbell Cycling

EMOM 10
3 Power Snatch
-start 55% and built up

lav 6 runder af Strickt press hvor du stiger med 10 % af dit max press hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
3+ af 80 %
reps to beat = 10
(sidste runde (3+) skal du tage så mange reps du kan op til 10)

For load

2-2-2-2-2 Hang squat cleans

Työntökakkoset

10 RFT

• 10 Cal Row
• 10 T2B
• 10 Cal Assault Bike

Amrap 30 min
42,5kg

10 Clean
10 Thuster
10 Push-press
10 Pull-up
10 Push-up
20 Cal AssBike
30 Box-over Jump