AMRAP 8

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

Every 2:30 x4

21 Wallball
15 TTB
9/6cal Airbike

RPE 3, nice and easy sweat set.
Target: unbroken sets with
repeatable pacin

1 1/4 Dumbbell Glute Hip Thrust
3 x 10-15 Reps. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Double db snatch 5x6
Strict pull up 6x3

Jerk Balance 3x3 @40-50% of
1RM
Rest as needed between.
Target: Speed under the bar. Fast
footwork.

4 rounds for time of

18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 75 lb ♂ 115 lb

12 min emom

1-2 rope climb
30 s back squat
30 s butterfly chest press

Rest 2 min

12 min emom

8-12 Toes to rings
30 s reverse lunges
30 s ring row (slow)

AMRAP 7

10 Power Snatch 35/25kg
3 Bar Muscle Ups

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest

EMOM 10
4 1 leg toes to bar
+
2 strict c2b