3 rounds of 7' AMRAP
rest 7 min between AMRAPs

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @80kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @70kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @60kg
Strict pull up

4' AMRAP
- 1 deadlift
- 1 power clean
- 1 hang power clean
- 1 front squat
- 1 STOH
@70kg

3 Rounds YGIG:

6 D-ball over Block (70kg)
10m yoke (210kg)
12 Db snatch (32,5kg)
10m yoke

3 Rounds for time:
25 Wall ball
25 cal ski
75 Du

Find heavy six

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+ 60s. Lunge complex
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Low Hang Power snatch
  3 Snatch drops

• Mobility btw rds...

Back squat 3x5 @82,5% amrap sista setet

(1x17.5kg DB)

1000 m Bike
500 m løb
50 snatches
500 m løb
40 snatches
500 m løb
30 snatches
500 m løb
20 snatches
500 m løb
10 snatches
1000 m Bike

15 push jerk 40/30
10 box jumps 24/20
15 Burpees
60 DU or 120 SSU

Time cap 20m 3 rounds

Buy in:
800 m run or 50/40 cal ski

“Jonesworthy”
6 rounds for time of:
Squats 80-64-50-32-16-8 reps
KB swings 40-32-25-16-8-4 reps 24/16 kg
Pull ups 20-16-12-8-4-2 reps

Cash out:
800 m run or 50/40 cal ski