Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

"Modified Carse"

21-18-15-12-9-6-3 reps for time:

DB Squat Cleans 20/15kg
Double-unders
DB Deadlifts 20/15kg
Box Jumps / Chair or sofa step-ups / Jump squats

Begin each round with 10 Shoulder taps (2=1).

Vaihtele painoa kädestä toiseen kuten haluat, mutta jaa toistot 50/50.

Rest day, total workouts of the week 10 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 100 min
Upper body strength x 2
Squat - 1220 kg

Gymnastics
MU - 45
BMU -
BFLY - 20
BCTB - 35
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 55 min
Avg. 2700 kcal/day

For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20

3x
12 ST2B
12 barbell curls 25kg

FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S