5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 165/115#
• Max Burpees Over Bar
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 195/135#
• Max AbMat Sit-ups
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Push-ups
Within 5 minutes, perform the first two movements then in the remaining time perform as many reps as possible of the third movement. Rest for 3 minutes then immediately start the next AMRAP. Notice the rep count and weight change for the deadlift. Score is total number of Burpees + Sit-ups + Push-ups. Goal: 100 (25+35+40).

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 100% of

Partner WOD

30' AMRAP
100m shuttle run (together)
50/50 DU
25 syncro KB USA swing @20/12kg
15 syncro abmat sit up
10 wall walk

Back squat (pause)
5 x 3 back squat w/3 sec pause
AHAP - as heavy as possible (no bouncing from the bottom)

Takakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, pp-%, rest btw sets 2min

clean pull + squat clean practice

9'EMOM
1: 5 clean pull
2: 3 power clean
3: 3 squat clean

Front squat
- 6 x 6 @80%

For time

• 5 power cleans
• 20 shuttle runs (25 feet out and 25 feet back)
• 5 power cleans
• 20 bar-facing burpees

Rest 3 minutes

• 5 power cleans
• 15 shuttle runs
• 5 power cleans
• 15 bar-facing burpees

Rest 2 minutes

• 5 power cleans
• 10 shuttle runs
• 5 power cleans
• 10 bar-facing burpees

♀ 145 lb
♂ 205 lb