Try to do all sets at same weight.

AMRAP 12

20 GTOH w/ Plate 20/15kg
15 Squat w/ Plate 20/15kg

Rest 1:00 Between Rounds.

Back Squat, Tempo 2 sec. Down

3-3-3-3-3-3

Send Off 2:30

4min amrap
8 air squat
3 x 7m shuttle run
3 burbee

A,
For time:
Run, 1 mi
320 Double Unders
Run, 800 m
160 Double Unders
Run, 400 m
80 Double Unders

Goal
Sub 25 mins

B,
4 rounds for quality of:
8x [ 1 Kettlebell Clean + 1 L/1 R Kettlebell Reverse Lunges ], pick load
10 Double Kettlebell Bent Over Rows, pick load
Rest 2 mins

Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 65% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) Front squat
6x4 @70-80% 1RM

B) Chin-up
3x10-12
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) On the minute for 12min
1. 6 ring dip
2. 12 ring row
3. 12 hip thrust (barbell / KB)
4. Rest

Rästi

[TEAMS OF 2]
AMRAP 31:
8 Thrusters 50/35kg
6 Rope Climbs
11 Box Jumps

*Switch After 400 Meter Run

Every 2min x 7 (14min)
-5 hang power snatch 30/20kg
-5 t2b / 10 leg raises
-10 bar facing burpees

-different drills