A,
3 rounds for time of:
10 Power Cleans@84/55kg
20 GHD Sit-ups

Goal: Sub 8 min

B,
4 rounds for quality of:
Sled Drag, pick load, 30m
Double Kettlebell Front Rack Carry, pick load, 30m
10 Ring Glute Walk Outs

Sled Drag- heavy
Double Kettlebell Front Rack Carry- moderate to heavy

20 Min amrap

• 1 min erg
• 10 Russian swings 24kg
• 20 Ab mat situps

Clean
3x3
3x2

With quality

Back squat 3x5@heavy weight ca 80%
+
For time:
12-9-6-3
Db Devil press
Db box step overs

Warmup
-500m bike
-10x banded crab walk
-10x banded side steps
-10x shoulder pads throughs each directions
-10x PVC overhead press
-10x PVC side bends per side

Power Day: 20:00 AMRAP
-10x alternating overhead hammer strikes
-10x lateral overhead hammer strikes per side
-10x sandbag front squats
-10x banded punches per side
-10x ring rows
-10x hand to hand Mjolnir swings

Finisher
-5min heavy bag Tabata focusing on power

Row 3x2000m, rest 90sec btw sets.
Score: avg split time

6 rounds for time of

• 2 rope climbs
• 10 ring dips
• 12 GHD sit-ups

E2M for 16min(4 rounds)
1: Shoulder press x5
2: SA DB rows x8-12
+
10-1
KB swing
Burpees

AMRAP 20 minutes in teams of 2:
40 D-Ball Over Shoulder 40/30kg
40 Toes to Bar
40/30 Calories Assault Bike
40 DB Box Step Overs 2x22,5/15 kg (60/50cm)
40 Target Burpees

A: Hspu 5set
B1: strict chin ups 3set
B2: Dips 3set
C: 12min amrap
9 cal Renegade bike
9 Hang Muscle Clean
9 Shoulder press
9 OHS
D: Triceps push downs 1xMax