AMRAP 3'

6 OHS @ 40kg
9 Burpees

Rest 1'

AMRAP 3'

5 OHS @ 40kg
5 Burpees

Rest 2''

AMRAP 4'

3 MU or Chest to Bar
6 OHS @ 40kg
9 Burpees

• Note number of reps for each one and sum for the total score

10 Rounds of 20 cals
2 min rest between rounds

High Pace

• Note your higher and lower time

20 min AMRAP:
15 sumo deadlift high pull (95 lb)
5 shoulder press (95 lb)
10 burpees

7 rds 5 sdhps

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Front Squat 3 rep max.

Start up
Coaches choice(10)

Gym goat(6)

Back Squat(20)
5@59% 5@68% 5@77%
max rep effort on last set
Add 10# to your previous one rep max before calculating loads

Fit camp
3x10 db bridge press, curls, tri kb
circuit(15)
mclimbers
jax
burpees
squat jumps
sit ups

Metcon
Amrap 8
6 thrusters 75/55
6 burpees over the bar

Metcon-comp
Amrap 8
4 bar muscle ups
4 thrusters 115/85

Finisher
50 abmat sit up
quad smash(3)
samson stretch 1 min per

Pre-WOD:
5X5 Bench Press

WOD - 8 Minute AMRAP/10 minute clock
- 5 Dead Lifts (#185/115)
-10 Hand Release Push Ups
-30 Double Unders

Final 2 minutes: Maximum Hand Stand Push Ups

5 Rounds of:

1’Row fast pace
12/10 Pull Up
6 HSPU Kipping or 5 Wall climb
-rest 90”After each round

5+5+5+3+3 takakyykkyä

Find your max in 1 Thruster + 2 Split Jerk