AMRAP 15

20 Front Squat 50/35kg
20/15 Calories Bike Erg
15 Strict Pull Ups

Front Squat

3-3-3-3-3-3

Sendoff 3:00

Every 2:00 x 10

15 Box Jumps 24/20"
10 Toes To Bar
1 Snatch

• result is total snatch weight

Build to today’s 1-RM Tempo Front Squat @ 32X1

Min 0-10 2K Row
Min 10-20 2K SkiErg
Min 20-30 EMOM X Cal. Assault/Echo Bike

EMOM 35 min:

1) 15/10 cal ab / echo bike / bike erg
2) 20 kb swings
3) 60 m farmer’s carry
4) 40 m sled push
5) rest

P4TS

FOR TIME:

30 Air Squat
20 Reverse Lunges (L+R = 1 rep)
30 Air Squat
20 Mountain Climbers (L+R = 1 rep)
30 Air Squat
20 Push-Ups
30 Air Squat

• 3 min REST -

20-18-16-14-12-10-8-6-4-2

Burbees
Double DB Deadlift*
Double DB Biceps Curls*

*Choose Your heavy weight

Power clean 3 RM

10 min EMOM
Clean, hang clean(bottom of clean), split jerk

A,
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]

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

B,
For time:
100 Chest-to-bar Pull-ups
100 Box Jump Overs@60/50cm
50 GHD Sit-ups
100 Ring Push-ups
100 Walking Lunges
50 GHD Sit-ups

Teams of 2 work together to complete the work. While one person works the other holds a double kettlebell front rack (24/16kg). You must complete all reps of an exercise before moving onto the next.

C,
3 rounds for quality of:
5 Tempo Split Squats
Wall Sit Med Ball Between Knee, pick load, 20 secs
50 Seated Banded Hamstring Curls

Tempo Split Squat: :03 sec down and :03 sec up