Close grip bench press
1 rep

For time:

35 GHDSU
30m Handstand Walk
500/450m Ski Erg
30m Handstand Walk
35 GHDSU

TC 15

7x every 90s.
3 pos. snatch
- High hang -> top of the knee -> floor
- tng
- add weight to last week 1-3kg per set

For time:
• 40 Deadlift (bodyweight)
• 20 Burbee over bar
• 40 Front squat (50% of bodyweight)
• 15 Burbee over bar
• 40 Power clean (50% of bodyweight)
• 10 Burbee over bar
• 40 STOH (50% of bodyweight)
• 5 Burbee over bar
• 40 OHS (empty bar 45lb)

Time cap 40 min.
Target sub 30 min. / Competitors sub 20 min.

200 cal for time

AMRAP 5

Buy-in: 50 Wallballs 20/14p
12 Deadlift 85/60kg
12 Handstand Push Ups

rest 5 minutes

AMRAP 5

Buy-in: 35 Wallballs 20/14p
9 Deadlift 102,5/70kg
9 Deficit HSPU 3,5"/2"

rest 5 minutes

AMRAP 5

Buy-in: 20 Wallballs 20/14p
6 Deadlift 125/85kg
6 Strict HSPU

In 10 Minute Window:

Build to a heavy Set of 5 Back Squats

• Reps & Back Squat

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20min AMRAP

400m Run
100 Double unders

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WARM-UP:

EMOM12

1: Rope jump
2: 20m Samson stretch walk
3: 100m Run
4: 20m Duck walk + 20m Bear crawl

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STRENGTH
Front Squat Wave, E2MOM for
3 rounds:
1) 5 reps (60-70-80kg)
2) 3 reps (65-75-85kg)
3) 1 rep (70-80-90kg)

CONDITIONING 10min
EMOM x10
1) 10m Front Rack Walking Lunge 16kg kahvakuula
2) 15cal Machines

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(20)
WRK 4:00 REST 1:00 x5
12 dumbbell/kettlebell/barbell deadlift(choose weight)
frog jump for 18 feet
24 sit ups

Finisher
50 oblique crunch
1:00 hamstring stretch

Front Squat

3 sets x 5 reps @ 70% (70kg)