4 Intervals

AMRAP 4
400m Run ( Row 500m )
+
AMRAP in the remaining time
12 Thrusters @ 43/30kg
6 Bar-facing burpees
3 Bar muscle-ups

AMRAP 4
1000m BikeErg
+
AMRAP in the remaining time
12 Toes-to-bars
6 Power snatches @ 43/30kg
3 Overhead squats

– Rest 3:00 between intervals –

30s on, 30s off;
Assbike
Situp
Box-O Burpees
Bar MU
1 min rest

Every 8 minutes x 5 sets:
12/9 cal bike or row
15 KB swings 24/16 kg
15/12 cal bike or row
5+5 KB goblet reverse lunges 24/16 kg
18/15 cal bike or row
10 wall balls 9/6 kg

🤸‍♀️🩷🤸‍♀️❤️🤸‍♀️💚

4x4 hang snatch

3 Rounds (can do this AFTER the competition workout)

0:30-0:40/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

Front squat 10-8-6-8-10 reps

A,
Hang Muscle Clean + Low Hang Muscle Clean + Push Press
(5-6 sets 2+1+1)

Low Hang Power Clean + Power Clean + Push Jerk
(5-6 sets 1+1+1)

3 rounds
- rows heavy
- curls sync, max+
- skull crushers ext. max+

3 rounds
- Bulgarian split squats w. Heavier weight

3 rounds
- Bent over rows
- hammer curls, max+
- DB pullovers, max+

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more

*split both side *rack/blocks
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min