9 Min AMRAP

400m Row
6 DB OHS

22.5/15kg

A) 3 sets
Wall supported single leg RDL x 10 reps/
side
Turkish sit up x 5 reps/side
Suitcase walking lunge x 10 steps/side
-rest as needed between sets-

B) 10 rounds for time with partner (Relay style)

5 deadlifts
5 goblet squats
5 russian swing
5 goblet squat cleans
5/5 goblet step back lunges

Time cap: 12 mins

Any Machine 7 Minutes

RMU´s Choose Repetitions
Pistols 8+8

70-80 Minutes

1) 10m walking lunge ( 2 x DB)
2) 20-50s plank hold
3) strict PU

Active Recovery

Ei tarvi isoja painoja.. Toistot hoitaa.

Käsipainoilla. Raskas.

For Time

25 alt DB Hang Clusters
50 Double Unders
25 DB Push Press
50 Double Unders
25 Burpees to Target
@ ahafa

A: Triple jump x8
B: Bench press 3x5
C: Leg press 3x5
D: Strict pull ups 3xMax
E: SL Standing leg curls 3x5
F: Cable triceps push downs 1xMax

Strict Amanda

9-7-5 reps for time of

• Strict ring muscle-ups
• Squat snatches

♀ 95 lb
♂ 135 lb