AMRAP25

10 weighted sit up/ GHD sit up
20/16 cal erg
30 heavy db deadlift
40 body weight walking lunge

As many REPS as possible in 9 minutes :

8 + 8 One Arm Hang DB Clean & Push Jerk
10 Burpee Pull-Ups
20-25-30-35-40... Double Unders

DB 22,5/15kg

4x 5min AMRAP

"Cindy"

rest 3min between sets

E90S x 4

clean pull + hang squat clean + jerk

(fast not too heavy)

AMRAP 6

10/8cal machine
6 s.a devils press@22,5/15kg

5x2 bench press 90%

Accummulate 2 sets:

30 sec one arm KB OH carrying R
30 sec one arm KB Front rack carrying R
30 sec one arm KB Suitcase carrying R
rest 30 sec
30 sec one arm KB OH carrying L
30 sec one arm KB Front rack carrying L
30 sec one arm KB Suitcase carrying L
rest 30 sec

Barbell row @ 3011 tempo, 3 x 10-12 reps, rest 60 sec between sets.

Tempo starts with the eccentric movement (usually from the highest position going down).
Example: 3s going down, 0s at bottom, 1s going up, 1s hold at top.

Back Squat
1-1-1-1-1
2-3min Recovery

Find your Clean 1RM for day in 12 mins.