13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 102 kg. / 9-kg. ball
F 70 kg. / 6-kg. ball

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.

AMRAP 90 sec ON / 30 sec OFF:
- Sit-ups.
- Overhead squats 20/10 kgs bumper.
- Plank hold.
- Push ups.
- GHD Back extensions.
- Box jumps 24"/20".
- Lateral plank hold (left side).
- High row (GT).
- Rings L-sit hold.
- Hand stand hold.
- Lateral plank hold (right side).
- Pistols.
- Toes to bar.
- HSPU.
- Back extensions.

On a running clock:
min 1-2 3 x 20 sec burpee, 20 sec off
min 3 rest
min 4-5 3 x 20 sec DU, 20 sec off
min 6 rest
min 7-8 4 x 15 sec burpee, 15 sec off
min 9 rest
min 10-11 4 x 15 sec DU, 15 sec off
min 12-13 lepo
min 14-19 3 x 20 sec bar over jump, 20 sec off, 20 sec cal row, 20 sec off, 20 sec thruster (20/30 kg), 20 sec off
min 20-21 rest
min 22-23 3 x 20 sec burpee, 20 sec off
min 24 rest
min 25-26 3 x 20 sec DU, 20 sec off
min 27 rest
min 28-29 4 x 15 sec burpee, 15 sec rest
min 30 rest
min 31-32 4 x 15 sec DU, 15 sec rest
min 33-34 rest
min 35-40 3 x 20 sec bar over jump, 20 sec off, 20 sec cal row, 20 sec off, 20 sec thruster, 20 sec off
Result: Reps (1 cal = 1 rep)

Amrap 25

• 50 cal row
• 10 GHD situps
• 3 muscle up
• 5 bar facing burbees
• 1 bear complex 70kg
• 5 bar facing burbees
• 3 bar muscleup
• 10 t2b
• 50 DU

6.1 Do three singles on 90% of the heaviest single from 5.3.
6.2 Do three doubles on 80% of the heaviest single from 5.3.
6.3 Do three triples on 70% of the heaviest single from 5.3.

When you do the doubles and triples you first do all the cleans as touch and go and then, after the last clean, all the jerks. You have to stand still in the split for three seconds on every single split jerk. If you lose your balance the WHOLE SET is no-repped.
Losing balance is as soon as you have to move a foot to adjust your position or regain balance; or by falling back after the three seconds are over instead of putting your feet together in controlled fashion.
You are, of course, allowed to fight for balance in the split – and you should!

5.1 Max-out in triples.
5.2 Max-out in doubles.
5.3 Max-out in singles.

– Hit at least the same weight in doubles as you did in triples and at least the same weight in singles as you did in doubles. After finishing the triples and doubles you have to drop down in weight and build up again.
You have to be a true Bulgarian and push the limit in triples!
When you do the triples and doubles, I want you to do a full C&J, drop the barbell to the ground and then do the next lift.

A.
Take 15 minutes to practice hang power clean and push press.
Build to today’s heavy single.
B.
Every minute, for 10 minutes:
2 x hang power clean + push press
B.
In teams of two, 10 min amrap:
10 x Push Press 60%/max
10 x Box Jumps (24/20″)

A.
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Strict Pull-Ups
15 Strict Ring Dips

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

JERRY
1.6KM RUN
2KM ROW
1.6KM RUN

Superkids:

1 x maksimimäärä leuanvetoja

Sen jälkeen

3 x 70 % (reps)

Tai jos menee 0-3 leukaa:

1 x maksimimäärä
1 x 7 negatiivistä leukaa
1 x 5 negatiivistä leukaa
1 x 3 negatiivista leukaa
1 x maksimipito leuanvedon yläasennossa

Ninjat

3 x 1 maksimirintatankoon

• 1 x maksimi aika leuka tangon yläpuolella.