Amrap 11'
12 cal bike
6 front squat 50kg
3 power snatch 50kg

Deadlift with good control
10, 8, 6

Shoulder press amrap @80%

Warm up
3 Rounds
250m row
10 seated DB press
10 PVC pass through

Push Press
E2MOM x 6
8 reps

*Each round to be done unbroken. Adding weight at least 2-3 times.

• Do 2-3 warm ups sets of 10 starting at barbell weight.

Complete as many rounds as possible in 25 minutes of

• 25 sumo deadlift high pulls
• 25 push-ups
• 25 thrusters
• 25 sit-ups

♀ 45 lb. ♂ 65 lb.

Share your at-home modifications and rounds completed in comments.

In pairs:

10 min amrap:
20 burpee
100m run
20 air squat
100m run
20 push up
100m run
20 sit-up
100m run
Split reps anyhow, both run.

10:00-16:00 rest

16:00-18:00 amrap:
Max db/kb snatch
Partner in plank

18:00-20:00 amrap:
max medball (odd object) thruster
Partner in squat holding db/kb

20:00-22:00 amrap:
max double under
Partner in side plank

22:00-24:00 amrap:
db/kb overhead lounge
Partner in overhead hold with medball/odd object

Split reps however you want.

For total reps. The run is 10 reps.

10min otm
Squat clean+2 front squat

3 rounds
10/8 cal bike or row
10 push ups
10 PVC pass throughs

Strength
Push press
E2MOM x 6
8 reps

• Increasing weight from last week.

6 rnds EMOM
10 assault
12 Wall ball
10 row
10 pull-up
10 box jump
10 ski
7 snatch
Rest

A.
5 X Every 5min
25 Cal ski (20)
60 DU (80 su)
25 GHD su

B.
8 X Every 5min

1)
21 Cal row
15 Thruster
7 RMU (2 rope climb)

2)
21 Cal echo bike
15 Strict hspu
7 BMU (less bmu/c2b)

C.
”Core”