AMRAP 20'

5 HSPU (modified)
10 pistols
15 pull-ups (jumping)

Cardio W-Up
Mobility
BB W-Up

Strength
5 Rounds:
3 BB Squat, 245#
5 Cable Lat Pull-downs, 160#
Rest 2-3 min

300 Practice
For time:
Treadmill 1-mi.
25 Kipping Pull-ups
50 Floor Wipers, 135#
50 Push-ups
25 Kipping Pull-ups
Treadmill 1-mi.

For time:
100 Burpees
Time: 9:16

10-min AMRAP:
5 DB Curls, 35#
5 EZ Bar OH Tricep Press, 60#
Rounds: 10

AFAP
5 rouns:
400m Run
15 Overhead Squats

5 RFT

12 deadlifts
9 hang cleans
6 push jerk

(155/105#)

I've definitely lost strength after being out a month but slowly but surely I'll build it back up

Buy in:
AFAP: 500m Row

AMRAP 12min
10 Medicine Ball Clean
15 Push Ups

Wednesday 27th June

Teknik: Fwd Roll och Pistols, 2-2-2 back squat

2 rounds for time of:

• 400m run
• 10 front squats (40kg/30kg)
• 10 burpees
• 400m run
• 10 box jumps (60cm)
• 10 knees-to-elbows

BB Deadlift
255# x 4 - 265# x 4 - 275# x 3 - 285# x 3 - 295# x 3 - 305# x 3 - 310# x 2 - 315# x 2 - 320# x 1 - 325# x 1

Stationary Bike Tabata

20-min AMRAP:

15 Wall Ball (20#)
12 Inverted Row
10 BB Overhead Sit-up

7 rounds + 15 Wall Ball

As Heavy As Possible:
a> Back Squat 5-5-5-5-5 --> 40kg
b> Front Squat 3-3-3-3-3 --> 40kg
c> Thruster 1-1-1-1-1 --> 32,5kg