AMRAP 15
4 D-ball 60 kg
8 clean and jerks 60 kg
16 push ups

5 rds:
500/450m row 5k pr + 3/+5
90s rest
500/450 row 5k pr - 2
90s rest
500/450 row 5k pr - 5/-7
90s rest

Strength Day: Weights in lbs

Back Squats (below parallel): 5 rep sets: 135, 225, 315, 355, 405, 405, 355, 355
Fronts Squats: 1x5X135, 1x5x185, 1x5x225, 1x3x240, 1x1x275, 1x1x285, 1x5x225, 1x5x225

90 min

1.Strength
A. Shoulder Press – Build to a 3 RM for the day in no more than 15 minutes

2.Skill
A. HSW practice for 30 min

3.Aerobic work
A. Easy AB for 30 min
194 cal, avg. rpm 47, 18.1 m/hr
133/146

4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#
Goal: 4 + 4 + 4 rounds (216 reps).

Etukyykky max1
Maastaveto 3x3x80-90%
Reverse Hyper 3x5-8
Vatsat 200 toistoa

10-9-8...-2-1 of Squat clean thruster + back squat thruster, 50kg
In between each round:
10 t2b
400m run

6 RFT

• 30 Double unders
• 15 Pushups
• 2 Legless ropeclimbs 3,5m

For time: 12min cap
45 kettle bell swings 24/16
45 wall balls 9/6
45 burpees

Remaining time find shoulder to overhead max 1rm

5x1 + 3x5