In groups of 4, complete each 4 rounds:
1 rope climb
10 squat clean thrusters
20 box jumps
30 sit ups
40 double unders
First member of the group is allowed to start a new round when the last one has finished his/her DU's

2 rounds of:
AMRAP 2min:
4 MU (ring)
8 Deadlift (90kg)

Rest 3min

AMRAP 2min:
4 Power clean (80kg)
8 C2B

Rest 3min

AMRAP 2min:
4 Front squat (60kg)
8 T2B

Rest 3min

AMRAP 2min:
4 Power snatch (50kg)
20 DU

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 1 minute x6
6 Thrusters 135/95lbs
3 Bar muscle-ups
Rest 30 seconds between AMRAPS*
*Pick up where you left off each time, do not start over.

4-5b. Bitch Work
Run 1 mile
Rest 1:1
Run 800m
Rest 1:1
Run 400m
Rest 1:1

4-5c. Strength
Work up to a heavy squat clean thruster
Then:
EMOM 8 minutes
3 Squat clean thrusters @70% of the weight you worked up to
Each rep starts from the floor in the EMOM.

4-5d. Accessory
With a partner:
800m Double KB farmers carry w/53/35lbs kettlebells
One person carry’s at a time, switch anytime
Upon finishing immediately alternate three max sets of toes to bar each

Squat snatch 3×5 @70% – Drop and reset each rep

Podipilding

#MetCon | 10 to 1 reps for time of:

• overhead squat (20/10 kg plate)
• weighted lunge (20/10 kg plate)
• weighted alternating lateral sit-up (20/10 kg plate)

Back squat each set heavy load, last heavy single.

punnerrus
2min tauko
heilautus

tulos yhteenlaskettu huonoin tulos kummastakin

Amrap 8'

12 S2O (43/30)
12 pull ups
12 push ups

“Diane”

21-15-9 reps for time:
Deadlift 100/60kg
HSPU

Timecap: 10 minutes