A,
Seated Good Morning 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
21 Thrusters, 43/30kg
63 Double Unders
15 Thrusters,
45 Double Unders
9 Thrusters,
27 Double Unders
6 Thrusters,
18 Double Unders

Goal: Sub 7 min

C,
3 rounds for quality of:
10 Scap Pull-ups
10 Scap Push-ups
10 GHD Plate Muscle Snatches, pick load

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16

As far you can go

It’s test week guys! Make sure you keep a note of all the weights you get this week and we will use this for future data analysis when it comes to lifting

Build to a heavy back squat

Build to a heavy push press

Build to a heavy deadlift

AMRAP40 YGIG
- 100cal row
- 80 box jumpovers
- 60 wall ball
- 40 hang power snatch @35/50kg
- 20 muscle ups
- 10 power clean @60/90kg

Score = total reps/cals. 1 round = 310 reps.

2 rounds (=60min) of:
* AMRAP 5min machine
* AMRAP 5min: 8 HSPU + 16 GHD sit-ups
* AMRAP 5min machine
* AMRAP 5min: 8 C2B + 16 KBS
* AMRAP 5min machine
* AMRAP 5min: 4 BMU + 8 wall ball

EMOM 10:
10-30 DU

For time:
- 12 deadlift @ 80/50 kg
- 6 strict HSPU
- 6 kipping HSPU
- 10 deadlift @ 90/60 kg
- 5 strict HSPU
- 5 kipping HSPU
- 8 deadlift @ 100/70 kg
- 4 strict HSPU
- 4 kipping HSPU
- 6 deadlift @ 110/80 kg
- 3 strict HSPU
- 3 kipping HSPU
- 4 deadlift @ 120/90 kg
- 2 strict HSPU
- 2 kipping HSPU
- 2 deadlift @ 130/100 kg
- 1 strict HSPU
- 1 kipping HSPU

AMRAP 14

60 Calorie Row
50 Toes To Bar
40 Wallballs 9/6kg ( 10/9ft. )
30 Cleans 60/42,5kg
20 Ring Muscle Ups

5x2@heavy load

Go every 2:30