10 MIN AMRAP

• 30 sec Erg (hard pace)
• 3 D-Ball over Shoulder 60kg

Cluster ladder
30-40-50-60-70-80kg

AMRAP at all weights. 30sec time to lift 30sec rest after every weight. 70-80kg lifts are x2.

400m run

1 deadlift
1 t2b

400m run

2 deadlift
2 t2b

…

400m run

10 deadlift
10 t2b

After event 1 rest 2min

For time
60 plate devis press 20kg
Tc.8min

After event 4 rest 1min

AMRAP’6
60 SU
15 STOH
10 med ball sit ups
5 pull up

AMRAP’6
10 box jump over
10 Alt. front rack lunges
7 hang power cleans
4 front squat

Bb 40kg

AMRAP’8
15cal row
200m run with plate 15kg

Count only your calories.

10 barbell hip thrust
5 nordic hamstring curls

Strength training

3x10

2 min rest

3x
4 Front rack reverse lunges
4 Front Squat
4 Back squat
2-4min teet

For Time:
9-7-5-15-12-9
Deadlift
Burpee pull-up
Rx 100kg