2 min AMRAP

Face pulls and press with a rubberband

6 Rounds of:
2 Handstand walk around the box
6 Pull ups
2 Deadlift

Biking outside for 102 mins (37,4 km)

A: E3mom for 12min
Max rep Strict HSPU

B 6min amrap
12 burpees over bar
12 ohs 40/30

Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)

For Time

• 100 DU
• 50 WallBall
• 25 C2B Pull Up
• 50 WallBall
• 100 DU

TIMES TO BEAT

Beginner athlete: 15min 28sec
Average athlete: 12min 53sec
Advanced athlete: 10min 19sec
Elite athlete: 7min 44sec
Regional athlete: 6min 42sec

Every minute on the minute for 15 minutes
First minute: 7x Push press (rx 50/35kg)
Second minute: 20x KB swings (rx24/16kg)
Third minute: 40x DU/80x SU
Repeat triplet for 15 minutes

AMRAP 8':
Devil press@2x22.5/15kg 1-2-3...
Wall ball@9/6kg 1-2-3...

EMOM 20':
A: Row for cal
B: HSPU
C: DU
D: Rest

“Michael” 3 Round of:
Run 800 m
GHD Sit Ups 50 reps
GHD Back Exstensions 50 reps
Se 50 reps a round sono troppo scala a 35 reps per round.

Amrap 4

15 burpee jump box over
21 power clean
27/21 cal row

4min rest

Amrap4
15 burpee jump box over
21 power clean
27/21 cal row

4min rest

Amrap 4
15 burpee jump box over
21 power clean
27/21 cal row