Find 8RM @RPE 10/10
Then 4x8 90%/8RM

12 min AMRAP you go I go

5 burpees
5/7 cal ski erg
10 alternative DB snatches 15/22,5

For time: “Wodapalooza Qualifier 2021” without timecap

Rx (61 kg)
21-15-9 Deadlifts, Pullups
15-12-9 Front squats, Chest to bars pullups
12-9-6 Shoulder to overhead, Bar Muscleups

Scaled (45 kg)
21-15-9 Deadlifts, Ring rows
15-12-9 Front squats, Pullups
12-9-6 Shoulder to overhead, Ring dips

Eazy (30 kg)
21-15-9 Deadlifts, Pushups knees on floor
15-12-9 Front squats, Jumping pullups
12-9-6 Shoulder to overhead, Ring rows

Every minute 10cal C2Bike. Workout starts with bike.

1A) Butterfly pull ups 3x10 or butterfly kip/kip 3x10
1B) bulgarian deadlifts 3x(5+5) use very light weight 20-40kg

31 burpee "Cash in"

Then 3rnd for time
25 alt db snatch
10 db burpee box over
90 DU

31 burpee "cash out"

1. 5+5 db hang clean and jerk
2. 30-60s plank
3. 20-40m Db fr carry
4. 20-40m d-ball carry OR 4 d-ball over the shoulder
5. Rest

For time

15 Front squat @60kg
5 Rope climb
20m Handstand walk
25 Front squat @60kg
3 Rope climb
40m handstand walk

TC. 30min

Bar starts from the floor!

Normal warm up.

Barbell warm up, then warm up barbell movements to the weight you wish to use for the work out.

With a partner, complete as many rounds as possible in 20 mins of:

200 m run
- 3 Deadlifts, 115/85 lbs
- 5 Hang Power Cleans, 115/85 lbs
- 7 Push Jerks, 115/85 lbs

While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, they pick up the AMRAP exactly where the other partner left off.

21 калорий Лыжи
18 взятий штанга 40 кг
15 берпи через штангу фронтальные
4 отрезка сани +25 кг
3 серии с 3 минутами отдыха между ними