AMRAP 8

30 GHDSU
50 Calorie Echo Bike
30 GHDSU
Max Calories Echo Bike

Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR

5 rounds of:
- 600m run
- 6 power clean @ 60/45 kg
- 16 V-ups

For time

5 rounds
5 Burpee Box Jump Over 50/60cm
10 V situp
15 USA swing @16/24kg

Time Cap: 12min

EMOM35
1. Reverse elevated barbell lounge (30 kg) 6+6 reps
2. Sit ups 16 reps
3. DB Bench Press (2x 12,5 kg) 10 reps
4. Ride with the bike, easy to moderate pace
5. REST

A1: Push ups 4x10
A2: Straight bar biceps curls 4x6
B: DB powell raise 3x10/arm

AMRAP 7

10 Power Snatch 35/25kg
3 Bar Muscle Ups

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

---

6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats

400m run

1 deadlift
1 t2b

400m run

2 deadlift
2 t2b

…

400m run

10 deadlift
10 t2b