AMRAP 10

20 Deadlift 50/35kg
40 Jump Over Barbell
10 Hanging Knee Raise

Romanian Deadlift

8-8-8-6-6-6

Go Every 3:00

Pre-Test Open Workout 23.2

10 MIN AMRAP

• 2/4/6… Sumo Deadlifts 2x24kg kb
• 2/4/6… Burpees

Open 14.4 AMRAP 18'min (Modified for pairs)

Complete as many rounds and repetitions as possible in pairs sharing the reps.

Treenaaja ______________________________ Kuntoilija

60 Cal row ______________________________ 50 Cal row
50 T2B __________________________________ 40 K2E
40 Wall-ball shots 20/14lbs _____________ 30 Wall-ball shots
30 Cleans 61/43kg ______________________ 20 cleans, 45/30kg
20 Bar muscle-ups ______________________ 20 C2B

AMRAP 10 parin kanssa, raskas kb
- Russian heiluri x 15 yhtäaikaa
- Farmari kävely 100m jaot vapaasti
- Eturäkki kävely 50m jaot vapaasti

EMOM 16
- American heiluri x 20
- Burpee x 10
- Thruster x 10
- Russian sit up x 10

100 cal bike-erg
80 goblet squats
80 DB snatches
80 burpees
100 cal bike-erg
80 sit-ups
80 push press
80 DB box step overs
100 cal bike-erg

TC: 45 min

8-8-8-6-6

Go every 2:30

Thrusters ( Unbroken )

5 Sets Of Four reps. As heavy as Possible

you can rest overhead position

2 Rounds @ 3 RIR
8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.