12 Min amrap

• 30 Double unders
• 3/6/9/12/15… Thrusters 35kg

EMOM’24
1. 30 DU
2. 10 STOH 50kg
3. 8 Hang squat clean 50kg
4. Rest

10 barbell hip thrust
5 nordic hamstring curls

Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”

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Bonus:

Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

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Up for the challenge?

For time with a partner :
Karen
Dumbell Grace
Karen
Dumbell Grace
Karen

Timecap: 30 mins

Karen = 150 Wallball @9/6kg
Grace = 30 DB Cl and Jerk @2x22,5/15kg

Its not partner WB, but regular!:)

AMRAP10
12 HR push up
24 sit up
36 REVERSE lunge (alt.)
48 Double under

3 mins

AMRAP10
12 strict Pull up
24 single arm KB push press (12/12)
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP10
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @15/10kg

AMRAP15:
1. 20 DB snatch (22,5 kg)
2. 20 burpee over DB
3. 40 DB farmer's carry lunge (2x20 kg)
4. 60 DU

Share reps evenly.

40min amrap
Round starter 50du
30cal row
10 thrusters 30kg
30cal ski
10 wall ball
30cal echo
10 front rack lunge 30kg
Round finisher 20burpee over bar

Strength training

3x10

2 min rest

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up