AMRAP 31

8 Thruster 70/47,5kg
6 Rope Climb
11 Box Jumps 30/24"
300m D-Ball Run 30/20kg

Build to a heavy set of 5

3 rounds for time:
20 WB 9/6kg
20 Power Snatches 35/25kg

On The 1:30 x 10 Sets:

10m HS Walk ( 5 m Unbroken )
Max Calorie Echo Bike

5:00 Cardio

3 rounds:

0:30 HS Hold
2 Wallwalk
10 Goblet Squat
20 Single Unders

1 RM Push press

A,
Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 5 reps/side for the day.
--then--
4x 5 L/5 R within 20% of your best for the day

B,
Complete as many rounds as possible in 15 mins of:
3 Pull-ups
3 Box Jump Overs, 60/50cm
2 Shuttle Runs, 50 m
6 Pull-ups
6 Box Jump Overs,
2 Shuttle Runs, 50 m
9 Pull-ups
9 Box Jump Overs,
2 Shuttle Runs, 50 m
...
Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.

Goal
Complete at least 5 intervals of the run

C,
3 rounds for quality of:
Banded Lateral Walk, L 10m/ R 10m
5 Tempo Hip Thrusts

Tempo Hip Thrusts- 3 secs down and up

Rest as needed between rounds.

Valitse itsellesi sopiva variaatio

1. Jaloilla avustettu
2. Hyppyleuka
3. Kuminauhalla avustettu
4. Kehonpainolla

Lepo kierrosten välissä 1,5 - 2min.

AMRAP 15

8 Toes To Bar
8 Deadlifts 75/52,5kg
8 Bar Facing Burpees

• Aim to complete each round in roughly the same amount time.
• Aim for 1-2 sets on the ttb and deadlifts
• Pace the burpees in way that will allow you to stick to your sets on the other 2 movements.

"Mary"
20 min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up