30 Minutes Amrap
50 HRPU, 40 Pull Ups, Run 100 yards, 30 Dips, Run 100 yards.
4 rounds and 50 HRPU. 👍

12 kb snatches 32/24kg
1 rope climb

Tempaus veto + tempaus polven yläpuollella, (1+2)x8 50%-->

5 Rounds for time

• 7 K2E
• 7 KB swings 20kg
• 14 Goblet lunges 20kg
• 14 Handsstand alternating hand releases (7 each hand)

Hand releases: Static handstand hold where you let go with one of the hands at a time

Back Squat 1RM

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

Back Squat 5x4 @ 75%

AFAP TC 45'
15 hang cluster @40/25
70 double-unders
15 chest to bars
30 thruster
55 double-unders
30 sit-ups
45 push jerk
40 double-unders
45' plank
60 back squat
25 double-unders
60 mountain climbers

1 double-under = 3 single-unders

Amrap 13
55/40 Cal row
55 thruster 43 kg
55 pull ups
55 hspu

21 wall climbs, 9 95lb Thrusters, 21 pull ups, 6 Thrusters, 21 ring dips, 3 Thrusters.
Then 15/9/15/6/15/3 and 9/9/9/6/9/3.