Ladder 10:00
3 box jump over 60cm
3 ttb
3 push jerk 60 kg
3 ctb
Aggiungi 3 reps ogni giro

4 rounds

7 pull ups
10 sit up 6/4kg
10 push ups

1-2 min rest between rounds

1-2-3-4-5-6-7-8-9.... until 10min mark

DB fly
Bicep curl +press
Reverse fly

5x6 /3min
65-80%

AMRAP 15
Teams of two

30 cal erg
40 DB squat
30 cal erg
40 DB hang C&J
30 cal erg
40 DB box step over
30 cal erg
40 one arm devil's press

For time whit partner.

100 Box over burbee
60 C2B
120 Hspu
180 T2b
100 Box over burbee

Deadlift 6 RM, then 2x4 @ same weight

For plus-size beginners

Warm up 5 mins
40 jumps rope-skipping
line running 5 back and forth.
repeat.

AmRap 25 (Copy from
Miia S.)
* PB thrust both hands, 1/2 RW (=7,5 kg), 7x
* PB clean, one hand at a time, 7x/ side
* push ups, low bar, 14x

Already dying on round 3, personal best in 6 rounds.

A,
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
15 USA Kettlebell Swings@32/24kg
15 Burpees

Goal: sub 10 mins

C,
Pigeon Stretch, 90 secs/side
3x6 Eccentric Dumbbell Flies- 6 secs lowering
Banded Lat Stretch, 90 secs/side
3x6 Eccentric Cossack Squats- 6 secs lowering

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.