AMRAP 10

30 Jumping jacks
20 Sit Ups

AMRAP 10

30 Plank Jacks
20 Air Squat

AMRAP 10

30 Burpees
20 Pull ups

Complete as many rounds as possible in 20 minutes of

• 5 strict weighted pull-ups
• 10 weighted sit-ups
• 15 dumbbell squats

♀ 25-lb. DBs ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.

10min emom
1x box jump
*Try to Add height Every jump
+
3min amrap
DB Devil press
1min rest
12min emom
Min 1: Amrap DU
Min 2: 15 FLR burpees
Min 3: 20 Situps
1min rest
3min amrap
DB devil press

Run 7,5 km

Leppäillään.

20 min amrap

• 10 burpees
• 6 Deadlifts 40kg
• 3 Power Cleans 40kg
• 6 Front squats 40kg

Score is total reps

3 rounds

15 wallball
10 thruster 40kg
10 bar over burpee
30 cal bike

2min rest between rounds

300 weighted step-ups
300 KB swings
300 cals on machine

140 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 20 (singles)

2.Strength
Deadlift
5x3 @ RPE 8

3.Metcon
A. AMRAP8:
6 Power snatches @ light weight - 25 kg
30 Double unders
- Reps: 8 rounds
- HR: 177/187
Rest to full recovery

B. For time:
30 Cal Ski-erg
30 Single arm Devils press @ medium weight - 35 lbs
30 Cal Bike
- Time: 7.20
- HR: 179/189

4.SHSPU day 2
A. 2 rounds of:
- KN' SCAPULA PUSH UP x 10
- SINGLE LEG DEADBUG x 20s / side

B. 2 sets of:
- FIN PUSH UP x 6

C. 1 set of:
- SERRATUS LEANS x 60s

D. 6 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
Rest 75s between each set

5.Core
Tabata hollow/arch hold

150 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SYN gymnastics strict HSPU - day 1
A. 2 rounds of:
- FROGGER x 20 m
- CHILDS POSE HANDCUFF x 1:00
- SHOULER FLEXION x 1:00

B. 1 set of:
- SERRATUS LEANS x 60 s.

C. 3 sets of:
- HEADSTAND x 15 s.
Rest 15 s.
- PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
Rest 40 s. between sets

D. 4 sets of:
- BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
Rest 90 s. between sets

3.WL
A. Lifting warm up: Jerk balance 3x5 @ light weight
- 25 30 35 kg

B. Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9