Amrap 18
Buy in:30 cal assault bike
Directly to:
8 deadlift 100kg
5 strict pull up
3 wall walks
At minute 5/9/13-12 cal assault bike

E4MOM x 3
max reps SHSPU

A,
5 rounds for time of:
25/20 Echo Bike Calories
7 Thrusters @61/43kg

Goal: Sub 15 mins

B,
For quality:
Sled Drag@60/40kg 200 m
Sandbag Bear Hug Carry 50/35kg 200 m
Kettlebell Farmers Carry 2x24/16kg 200 m

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Hip IR Pails/Rails

Amrap 10min:
5 pull ups
5+5 KB push-jerk
15 squats

Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)

3x5 @67%

4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400 meter run

A: Strict ring pull ups 3x8
B: Strict ring chin ups 3x8
C: DB Pommel raise 2set
D: SA Kb rows 2set
E: DB biceps curls 2set

1x10@60%
1x10@65%
1x8@70%
1x8@75%

Back squat as a supporting move
1x4@60%
1x4@65%
2x3@70%