AMRAP 4 x 2

20 Wallball
40 Double Unders
10 Push Press 52,5/37,5kg

Rest 2 min btw Amrap.

Shoulder Press

8-8-6-6-4-4 AHAP

play time for 8min

Warm Up

Ergo 5 min
...
3 rnds

0:30 hang on pull up bar
3 Shoulder Press
5 Push Press
10 Wallball
10 GHD SU
30 Double Unders

• 3x
  60s. Row/Bike
  6-8 Ring row
  8-10 KB swing
  6-8 Push up

• Mobility...

• Work on Shoulder press

AMRAP 30 w. a partner:
30 Box Jumps w. step down
30 Toes to Bar
1000 Meter Row ( 4x250m relay )
30 Burpees
30 Sumo Deadlift High Pull @24/16kg

• split as needed
• goal: 3+ rounds

A,
Banded Back Squat 1 Rep

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

Find a 1RM for the day.

Strong bands.

B,
Olympic Squat 15 Reps

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

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
Hip extension on GHD10-10-10

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

D,
In 5 mins, for max reps of:
Run, 400 m
max reps in remaining time Burpees
-- Rest 2 mins --
In 5 mins, for max reps of:
35/30 Bike Calories
max reps in remaining time Burpee Box Jumps
-- Rest 2 mins --
In 5 mins, for max reps of:
Row, 500 m
max reps in remaining time Burpee Pull-ups

Goal: Have 2 min to work on all burpee variations

E,
3 rounds for quality of:
10 ATYTs
Ring Support Hold, 20 secs
10 Scap Pull-ups

Rest as needed between rounds.

• 2min.: Row/Bike/Run

• 60s. Spider lunge + twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 1min.: Row/Bike/Run

• 2x
  6-8 Back squat
  6-8 Good morning
  6-8 Reverse lunge

• Mobility...

• Work on Back squat

1.) Muscle snatch +drop snatch +ohs 4×3+3+3
2.) Hang snatch @below knee 5-6×3
3.) Clean 5-6×2
4.) Front squat 8×3
5.) Pull ups 1-10×5
6.) Dumbell pullover 3×20

For time:
21 Db squat
4 Wallwalk

18 Db squat
3 wallwalk

15 Db squat
2 Wallwalk

12 Db squat
1 wallwalk