AMRAP 10’

1/5 - 2/10 - 3/15 - 4/20 ecc

Muscle Up
Double Under

Front squat 10-10-10

Same weight for all sets

Run more than 10km

Front Squat
4x10

18 min AMRAP
10 DB Back Lunges (50/30)
15 sit ups
20 box jumps (24"/20")

40s on, 20s off, 4 Rounds
6 exercises, 24 mins

Inchworm
swimmers
Tricep dips
Overhead forearm clench
Wide pushups
Bear crawl

50/40/30/20/10
Wall Balls and push ups.

2 rounds for time:
33 cal row
33 db snatch (45)
33 box over jumps
33 sit-ups
33 american kbs
33 double under
33 air squat
33 wallball (20)
33 burbee

EMOM X 20 MINUTES:
- min. 1 - 10 DB Clean and Jerks
- min. 2 - 10 DB Front Squats
- min. 3 - 10 Alternating 1-Arm DB Snatches (5/side)
- min. 4 - 10 DB Reverse Lunges (5/side)

• Weights should be light enough to stay unbroken but heavy enough to be very challenging (8/10 effort on a scale of 1-10).

• Add 1 rep per round to each movement every time you complete the reps unbroken.

2-20 in 2s.
Strict ring dips, 1.5 pood American Swings.
Nice double games that👍