AMRAP 16
10 wallball
300m run
6 DL (40kg)
8 knees to elbows

Hang power clean

Split jerk

Pandapull
15,20,25

Tempaus pp+vala+tempaus
29,30

Tempaus x2
30,32,34

Rive pp+rive+2työntöä
35,40,45,50

Etukyykky ykkösiä
35,45,55,65,70,75,79,81,83

For time

• 400-meter run
• 10 bodyweight back squats

100 kcal Echo bike
100 kcal Ski
100 kcal Bike
100 kcal Row
100 kcal Echo bike

5K Walk

Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 9 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row

Rx’d
For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
Intermediate
For time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Partition reps as desired.
Start the second run no later than 25:00.
Beginner
For time:

800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

Start the second run no later than 20:00.

5 rounds:

400 m run
3 clean & jerks

Q7AV