AMRAP 15

20 Weighted Lunges 22,5/15kg
15 Sit-Ups
20 Weighted Box Step-Ups 22,5/15kg
15/11 Calories Bike

LIFTING

1) WU 3-4 ROUNDS (EMPTY OR LIGHT BB)

• 3 Clean Pull + 3 Hang PC + 3 Jerk (1 press, 1 push jerk, 1 Split jerk)

• 3-5 DB Squat Jump

2) Build to days heavy in 15min:

• 1 Power Clean + 1 Jerk

3) 3-4 Rounds 40s on/1:20 off:

AMRAP: Power Clean + Jerk

1st round: 35kg
2nd: 40kg
3rd: 45kg
4th: 50kg

SQUATS

Back Squat:

1x10 @60kg
1x8 @70kg
1x8 @75kg
1x8 @80kg

Front Squat:

3x5 @60kg

A: Triple jump 8x3
B: Power clean 3-3-2-2-1-1
C: Leg press 3set
D: Bench press 3set
E: Close grip lat pull down 2set
F: Cable shoulder fly 1xMax/arm
G: Biceps curls 2set

Work up to heavy 5
Or use same weight
2xKB

E3MOM:

20 cal row
12 deadlifts
6 hang power cleans

X2GT

3 rounds

Max rep box HSPU/pike pushup
Max rep banded chin up
Max rep feet elevated box dip
Max rep inverted row

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

push press (front rack & BTN) + thruster practice

5 rnds for time
5-4-3-2-1 bear complex @40/30kg
"20"" plank/hollow body hold"
10 (5/5) box step

T.C.: 12'

6x4 min AMRAP 1min rest, alternating between:

A: 16 mountain climbers
12 box jump
8 push up

B: 15 KB swing @24/16kg
10 ring row
AMRAP row for cals

"score is reps in ""A"" and cals in ""B"""

Partner Workout

In 16 mins
5-10-15-20-25
Syncro Single Kb squat clean @24/16kg
Syncro T2b/leg raises
After each set
*40m Single arm Oh carry each person@24/16kg
Remaining time is rest!

In 16 mins
5-10-15-20-25
Syncro goblet reverse lunges @24/16kg
Syncro target burpee
After each set
*40m Single arm Front rack each person@24/16kg
Remaining time is rest!