4x5 Banded clean pull
Light weight, big plates

AMRAP in 12 minutes

• 1 rope climb
• 3 front squats
• 3 push presses
• 1 rope climb
• 4 front squats
• 4 push presses
• 1 rope climb
• 5 front squats
• 5 push presses
• 1 rope climb
• 6 front squats
• 6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

4 x 4 min AMRAP, rest 1 min

A.
8 cal erg
10 KBS
10 reverse lunge (with KB)

B.
5 target burpee
10 box jump over
10 one arm devil's press

Strength:
EMOM 10
1. 6+6 Bulgarian split squat
2. 10 strict press

AMRAP 15

15 Power Snatch 35/25kg
30/24 Calorie Row
60 Double Unders

• lets see if can complete the power snatches unbroken or 2 sets each round.

• use the row somewhere of recovery. Be mindful of how tight your grip is on the the handle as the can easily fatigue our forearms.

• lets shoot for 1-2 set on the double unders each round.

3[1+1]@working up to maximum, sn-%, rest between sets 2min

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

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

C,
Close Grip Bench Press 10-10

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

D,
Banded Tricep Press Down 10-10

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

E,
Curl Grip Barbell Row 10-10

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

F,
Complete as many rounds as possible in 30 mins of:
40 Echo Bike Calories
Run, 400 m

Goal: 6+rounds

G,
3 rounds for quality of:
15 Band Face Pulls
10 L/10 R Banded External Rotations
Bird Dog, L 20 secs/R 20 secs

Rest as needed between rounds.

LÄMMITTELY
Tabata: 8 x 20s./10s.
Tabata 1
a) Air squat
b) Ylivienti

Tabata 2
a) Vuorikiipeilijä
b) Askelkyykkykävely

Tabata 3
a) Hiihto
b) Soutu kuminauhalla

VOIMA
Maastaveto 3 x 15
Kulmasoutu 3 x 15

CORE CIRCUIT
2x35s./15s.
1. Dead bug ylävartalon kierrolla
2. Sivulankussa kierrot
3. Lantionnosto & vatsarutistus

E90s x26 (with two suits)
a) row
b) air bike
c) burpee
d) bike erg / ski erg
e) 2 x DU / 3x SU

SCALING:
- DUs: 2x --> 1x --> SU
- Lighter option: Never more than 10 reps/cals
- Tougher option: Always at least 5 reps/cals

Ring MU skills

E2MOM, 5rounds
1-5 Ring MU
10-20 Wall ball