This Sunday will be special workout celebrating Caleb and Abbeys engagement come ready to sweat and celebrate 🎉

in 20 min
50 cal row, 2 rest
35 cal row, 1:30 min rest
20 cal row, 1 min rest
35 cal row, 1:30 min rest
50 cal row

amrap 7 b-bjo
emom 7 dl 102 kg

Warm up
Band spints
Dynamic warm up
Institute of Silly Walks Practice ;)
10mins

8 min per Circuit (FOR TIME / AMRAP / PYRAMID)

FOR TIME
50, 40, 30, 20, 10
Double Unders & Ab mat Sit up
* mark the time you are done, climb back up*
8 mins

2 min REST

PYRAMID
10, 12, 14, 16, 18, 20, 18...10 HEAVY REV LUNGES
10, 12, 14...20, 18, 16... Lateral raise
5, 6, 7...10, 9, 8...5 PUSH UP (STRICT)
8 mins

2mins REST

AMRAP
10 HVY KB SWING
10 HVY DB CHEST PRESS
10 T2B
8mins

FINISHER
ABS

THEN BRUNCH ;)

Work in pairs
33 Hbbs @50/35
22 Hbbs @60/45
11Hbbs @70/55
-2 min rest-
5 Rounds
9 C2B
7 Brp box overs
5 Thrusters 50/40
-2 min rest-
7 Rounds
15 Cal row
21 Air squats
12 Kb snatch 24/16

3 different AMRAPS
8 min on 8min off

A)

10 Cluster
35 DU
10 T2B

B)

16 DB Snatch
8 Burpee box jump over
16 HSPU

C)

20 Wall ball
1 Rope Climb
7 Power Snatch

5 rounds for weight:

Take a couple of leightweight rounds before going for the real 5 rounds

A round must be unbroken to count as a round - If you need to break up, you have to much weight on the bar

• 1 Tall snatch
• 2 Hang Squat Snatches
• 3 Squat Snatches

Score is the heaviest weight in a complete round

La myrtsin treenit up, ylösvedot, maastavedot, selkä, jalat. Duration 1.5h. Lämmittely 20min juoksumatto.

Cal Row
50-40-30-20-10
*rest 0.5 inbetween