A: Triple jump x8
B: Bench press 3x5
C: Leg press 3x5
D: Strict pull ups 3xMax
E: SL Standing leg curls 3x5
F: Cable triceps push downs 1xMax

Strict Amanda

9-7-5 reps for time of

• Strict ring muscle-ups
• Squat snatches

♀ 95 lb
♂ 135 lb

Five times three

30 min for cals

• 20 cals on Assault bike
• 20 cals on rower

For time

30 Box Jumps
50 DB Snatch
70 Wall Balls
@60/50cm
@22.5/15
@9/6

2x3 65%
2x2 70%
2x1 80%

11 Min AMRAP

12 Cal Row
9 HSPU
6 DBL KB Squat Cleans
2x24/16kg

3-minute Echo bike + 3-minute Row
+

2 rounds
5 Inchworms
10 Banded KB swings
5 Deck squats
10 Tension swings
50 Speed rope skips
+
2 rounds @ increasing pace
3 KB clean and jerks
6 Wall balls
12 Double-unders
9 Power snatches
6 Bar-facing burpees
3 Bar muscle-ups
1:00 Row between rounds

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

DL sets