AMRAP 23

8 Strict pulll ups
20 Burpees

FOR TIME:
1200mt RUN
30-20-10
PISTOL SQUAT
POWER CLEAN 60/40
1200mt RUN

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5 rounds for time:

10 HSPU's
10 Blackburns
50 DU's

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WARM-UP:

EMOM for 12min
1: rope jump
2: 20-30sec handstand hold
3: 5 push-ups + 5 blackburns
4: Downward dog hold

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With partner

42 thruster
20 t2b/leg raises
30 thruster
20 t2b/leg raises
18 thruster
20 t2b/leg raises
30 thruster
20 t2b/leg raises
42 thruster

4 ROUNDS FOR TIME:

10 ALT DB SNATCH 22,5/15 - 15/10
10 HSPU
10 OVER HEAD LUNGE (CHANGE ARM EVERY ROUND)
10 SIT UP

FOR TIME:
27-21-15-9
TOES TO BAR
DOUBLE KB HANG POWER CLEAN 24/16 16/12

A.
3 x 10 Backsquat (rest 2min)

B.
3 x 10 Deadlift (rest 2min)

C.
12min AMRAP
9 DL
6 Bar MU (C2B, pull-up)
9 Squat clean

D.
12min AMRAP (14)
250m row
10 BBJO
250m row
10 Hang squat clean

E.
12min AMRAP (16)
2 RMU (C2B, pull-up)
8 High box jump
24 Wall Ball

(*rest 3min btw amrap’s C-E)

A.
5 x
10 DB bench press
10 Strict chin-up

B.
4 x
10 Strict dip + Max reps bench dip

C.
4 x
10 DB row + Max reps ring row

D.
10 DB strict press (bench) + 10 DB lateral raises

Tabata:
Banded bicep curl / tricep pull down

E.
Tabata’s:
*Alt V-ups / russian twist
*Cyclist / toe touches

A.
4 x
45s ON / 15s OFF
1. Bike
2. Row
3. Bike
4. Row

B.
4 x
10 SA Devils press
20 SU
20-40 DU

C.
3 x
30s ON / 30s OFF
DB hang snatch
V-ups (alt)
Push-up
Russian twist
KB-swing
Pull-up

Run 400m
Then 3 rounds
10 air squats 3 sec pause at bottom
10 RKBS

Tempo Backsquat
Every 1:30 x 8
1 tempo back squat*
1 Backsquat

• tempo is 5 seconds down, 5 seconds up.
• each round you will do 1 tempo back squat followed by a regular back squat.
• aim to increase weight each round