25m front rack dumbbell walking lunges
50 db power snatch alternating
25m front rack dumbbell walking lunges
50 t2b

9:00 timecap.

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ strerch

• 1min.: Row/Bike/Run

• 2 rds: w/ db's
  6-8 Deadlift
  6-8 Hang clean + Press
  6-8 Front squat

• Mobility...

• Work on: Back squat

• No Coach
• Make it @ Muscle Beach
• No equipments needed
• Enjoy 🌞😎

20-18-16-14-12-10-8-6-4-2
Squat Jumps
Push-Ups

3min REST

20-18-16-14-12-10-8-6-4-2
Reverse Lunge (L+R=1)
Burpees
V-Ups

WOD
5rds for quality
12x back squat
12x hang power clean
12x push press
12x tuck crunch

21-15-9

Echo bike
Row

1. 40s Soutu/pyörä
2. 10-12 Askellus boksille
3. 6-10 Yhden käden devils press
4. 40s 5/5m Viivajuoksu
5. 20 Russian twist
6. Lepo

“Thrusters met Prowler and
Farmer”

12min AMRAP:
6 Thruster
20m Prowler Push (10+10m)
20m KB Farmers Carry (10+10m)

RPE 4 to 5

Loadings:
Thrusters:
Rxd: 70/45kg, Masters: 50/35kg,
Tailored: 40/30kg

Prowler: medium loading, should
be able to go non-stop

Farmers Carry:
Rxd 32/24kg,
Masters: 32/24kg,
Tailored 24/16kg

3 rounds of

• Shuttle runs, 8 m
• Dumbbell snatches
• Bike for calories
• Dumbbell box step-ups
• Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

20 MIN Amrap

• 10 Burpees
• 10 steps weighted walking lunges
• 10 Toe to rings/Toe to bar

*For the weighted lunges - Don’t go too heavy. Use any weight: Kettlebells, Dumbbells, a baby or a barbell - rack as you like.

AMRAP6
1-2-3-4-5-6...

Hauiskääntö
Dippi
Kuppikeinunta