Deadlift on a plate 3x15 reps

3 x 10min amrap
5 min rest between sets

A
3 power clean 50/35kg
6 burpee over bar
15 cal row

B
6 power clean 40/30kg
6 burpee over bar
12 cal row

C

9 power clean 30/25kg
6 burpee over bar
9 cal row

Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

4 ROUNDS OF:
60" MAX WALLBALLS 9/6 KG
60" MAX HSPU
60" MAX CAL BIKE OR ROW
60" REST

5 min AMRAP:
• 5 Power Clean 105/75#
• 5 Overhead Squats 105/75#
• 5 Box Jump Overs 24/20”

A: back squat 8x5 amrap rpe 7 sista setet
B: E2M for 10min: Amrap strict Hspu
C1: Leg extensions 2set
C2: Banded triceps extensions 2set

Push press 3x12 reps

for quality 4 rounds of

super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 2min then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg

Box Squat: 3RM. Rest 2:00
- Wide Stance, Parallel box
- Sets of 5,4,3,3,3....
- Option: 5 x 3 at moderate weights

WOD
3-4 Rounds For Quality
20 Double Kettlebell Front Rack Walking Lunges total
20 Band Resisted Russian Swing
20 Goblet Squats
Rest 2:00.

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(25)
WRK 10:00-REST 5:00-WRK 10:00
5 half burpees(from floor up)
10 kettlebell swings
20 squat jax
10 kettlebell single arm rows per side
5 v-ups

Finisher
50 russian twist
1:00 butterfly stretch