AMRAP 15

50 Double Unders
40/30 Cal Echo Bike
20 Wallball 20/14p

Basic Condition

10 min Ski
10 min Row
10 min Bike

1.) Muscle snatch +ohs 4×3+3
2.) Tall snatch w/No feet movement 5×3
3.) Power snatch +ohs 5×1+1
4.) Pig squats 20,19,18,17........1 adding weight

Puijon portaat 45 min / Juoksu lenkki 60 min

1. Row 12 cal
2. Ski erg 10 cal
3. Assault bike 8 cal
4. Rest

EMOMx6 alternating between:
1: max rep Barbell Good Mornings, 45/35
2: max rep Barbell Bench Press from floor, 45/35
3: max rep Cossack Squats

WOD:
EMOM 15, alternating between:

1: 8 Deadlifts, 80% 1RM
2: 20 Box Jump Overs, 24/20 in
3: 20 Wall Balls, 20/14 lbs
4: 8 Bench Press, 80% 1RM
5: Rest 1 min

The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

*Score is combined weight of deadlifts and bench presses.

4x9min (6min at 90-95%, 3min at 95-105%) 3min recovery between

5x8 75% From last workout 8RM

30min AMRAP: “McGhee”

Rx
5 Deadlifts (125/87,5 kg)
13 Pushups
9 Box jumps

Scaled
5 Deadlifts (100/65 kg)
13 Pushups
9 Box jumps

Eazy
5 Deadlifts (80/50 kg)
13 Pushups on knees
9 Box step ups

10 x Every 2:30

10 Deadlift 80/60kg
30 Double unders
500/450 bike Ergo

Result is total working time.