AMRAMP20
Bench press 5 60/40kg
Row 250m

3 rounds for time of

• Run 400 meters
• 15 power cleans
• 40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

AMRAP 14:00
40 Double Unders
30 Walking Lunges
20m Low Hips Bear Crawl
5-10 Strict Pull-Up / Ring Row

Rx+: End each round with 1-3 Bar Muscle-ups
Goal: 3+rounds

8 sets of:
1 Strict press + 3 push presses + 1 jerk (5sec pause on catch)
@ 70-80% of strict press 1RM

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
@69% of 3-RM

Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42.5/29 kg

Rest 3:00

Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52.5/38 kg

Rest 3:00

Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Rest 3:00

Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg

15 Minutes Skill training
HandStand Walk

Back squat 6-5-4

3 rounds

30min AMRAP (team carousel)

Wallball 5+5 x 5 rounds
DB snatch 5+5 x 5 rounds
Tyre flip 1 x 5 rounds
500m run

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle