Mary Meets Mack
20 minute AMRAP
200 m Run
5 Ring/Bar MU or 10 CTB/Reg Pull ups
400 m Run
10 Strict HSPU or 10 HRPU
200 m Run
15 pistols or 30 Air Squats

Part #1
2 Options with a partner, you go/I go style:
10 Rounds of: Sled Pull Powerwalk x 60 yards @ heavy. Rest 60s.
or
8 Rounds of: Row 200 Meters
- 25:00 Cap on this work:

Part #2
With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Pick challenging weight.

1 to 10 c2b ;
2 min rest
10 to 1 t2b
All unbroken

• 2-2-2-2-2 of:
BB Clean Pull (5’’ Eccentric) + Squat Clean
Heavy 2-2-2-2-2 reps
Add 2.5-5Kg on the load Heavy of 2 weeks ago.
Riscaldati progressivamente sino al carico più alto utilizzato 2 weeks fa, aggiungi 2.5-5Kg e con
questo carico fai 5 sets.

Emom 30

8 Power snatch 60kg
15 boxihyppy
10 leukaa
20 KBS 32kg
15 cal ab
Lepo 1 min

90 min

A. Aerobic work for 60 min - easy AB
Avg. rpm 46, 377 cal
B. Mobility work for 30 min

20 min AMRAP
5 x Wrestler situps
10 x Pushups
15 x Sumodeadlift highpull 30 kg
20 x Squats
30 Seconds "Burpee sprints"

3x10/10 Half Kneeling Single Arm Banded DB Press. Use a thin band.

Row
7x1000m
rest 2 min btw set.
Go Fast!

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 3x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax