AMRAP10
3 bar pullovers
9 KB ”big eights”
18 air squats

WOD

21-15-12-9-6-3 reps of:

DB Deadlift 2x22,5/15

DB Push Press

KNE

Pull-ups witj false grip three sets of five reps

Ring dips three sets of six repetitions

Back squat 3x5 @50-60-70%
Alternera med
3x10 strict pull ups
+
Bench press 3x5 @50-60-70%
Alternera med
500m row

2 Giant Sets:
10 Dumbbell Bench Press 2x32.5kg
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups
Rest 2 Minutes Between Sets.

Amrap 20

6 Rounds of "Macho Man" (135/95)
15 Toes to Bar

• each round of macho man you go I go style ** Kilos: 60/43 1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks

On the 2:00 x 5 Sets:
3 Power Cleans @85kg
3 Front Squats
3 Push Jerks

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

10 min amrap
4-6-8-10-12-14.....
Double dumbell hang clean and jerk 15kg's
T2b

Straight into:

10 mins time to find max weight in:
1RM clean&jerk

Straight into:

5 min max calorie row