AMRAP 42, With Partner

Run 800m both
70 One Arm Kettlebell Swing
50 Step Over Box
100 Calories Row
50 One Arm Overhead Squat
70 Russian Twist
100 Calories Bike Erg

SKILL 50-59
AMRAP
4 x 60s ON / 30s OFF
40 Double under
Max Handstand walk

For Time
24/30cal Row
20 Thruster
10 Bar facing burpee
Time cap: 5 min

Thruster weights
40-49: N 35kg / M 50kg
50-59: N 30kg / M 42.5kg
60+:N 25kg / M 35kg

3:00 BikeErg / 3:00 SkiErg@ easy
2:00 BikeErg / 2:00 SkiErg @ moderate
1:00 BikeErg @ moderate hard
+
2 Rounds
5 Jefferson curls
5 Scapular pull-ups
5 Inchworms
10 Box step ups
+
2 Rounds
6 Box jump overs
5/side Single-leg deadlifts
4 Handstand push-ups
+
Build to workout weight on Deadlift
* Practise and set up for burpee pull-ups and HSPUs between sets
+
Once through
1:00 BikeErg
4 Burpee pull-ups
8 (cal) SkiErg
12 Shuttle runs

– Rest 0:30 –

1:00 SkiErg
4 Deadlifts
8 Box jump overs
4-8 HSPUs

A: Standing hamstring curls 3x10
B: Leg press 3x5
C: Bench press 3x3
D: Lat pull downs Supinated 3set
E: Dips 2set
F: Db alternating biceps curls 1xDrop set

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 Intervals, alternate A1 / A2

A1. AMRAP 5
1:30 BikeErg for calories
+
AMRAP in the remaining
8 Burpee pull-ups
8 (cal) SkiErg
8 Shuttle runs*
* 1 shuttle run = 7.62m out + 7.62m back

A2. AMRAP 5
1:30 BikeErg for calories
+
AMRAP in the remaining
8 Deadlifts @ 102.5/70kg
8 Box jump overs, 24/20″
8 Handstand push-ups

– Rest 3:00 between intervals –

Score #1. Total BikeErg calories
Score #2. AMRAP results

Pace. The intervals today are 5-minute pieces that each begin with a 1:50 BikeErg buy-in. Your goal with the buy-in is to push a very hard effort that would not be a sustainable pace for doing the entire 5-minutes, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. You can break the deadlifts and HSPUs as needed to avoid any longer breaks.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

*pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

2x2x[1+1]@barbell, 2x1x[2+2]@50%, 2+2@60%,
2x1x[1+2]@70%,
1+2@75%,
2x1x[1+1]@80%,
2-3x1x[1+1]@85%, sn-%, rest btw sets 2min

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating