4 strick pull-ups
7 ring dips
10 ab mat sit-ups
4 strick pull-ups
7 ring dips
10 med ball floor to shoulder (alternating shoulders) = 1 round

AMRAP 21mins

Amrap 5
40 cal bike erg
20 box jump over 60cm
Amrap Macho man 60kg
Rest 5'
Amrap 5
30 cal bike erg
15 box jump over 60cm
Amrap Macho man 70kg
Rest 5'
Amrap 5'
20 cal bike erg
10 box jump over 60cm
Amrap Macho man 80kg

A,
Snatch 3-3-3-3

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

B,
"Jenny"
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats @empty bar
20 Back Squats @empty bar
Run, 400 m
Goal: 5+rounds

C,
3 rounds for quality of:
15 Band Face Pulls
30m L Suitcase Carry, pick load,
15 Band Pull Aparts
30m R Suitcase Carry, pick load,
10 Plate Front Raises, pick load
10 L/10 R Crossbody Deadlifts, pick load

Rest as needed between rounds. Use relatively heavy weight for the suitcase carry and moderate weight for the crossbody deadlift.

Aikaa vastaan:

• 300cal SkiErg - 30sek työ / 30sek lepo

For total time

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

Complete the following complex for max load

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time cap 7 minutes

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

Wall walk to HS kick
Wall walk to HS hold
Kick to banded HS
Wall walk to HSW

4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

Reverse lunges daily 12rm