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

Light Bell Bastard in Three AMRAPs

AMRAP from 0:00-6:00
3 Kettlebell High Swing (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swing (16/12 kg) (left)

AMRAP from 7:00-27:00
1 round is 1-2-3-4 reps of:
Double Kettlebell Hang Clean (2 x 16/12 kg)
Front Squat
Snatch
(Broken set penalty: 10 Crush-Grip Push-Ups)

AMRAP from 28:00-34:00
Any Type of Push-ups
Choose one
/ standard, modified, one leg, one arm,close grip,diamond,handstand,spiderman…/

• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

10 MIN AMRAP

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

Pre-Test Open Workout 23.2

A: 10min emom: Drop jumps x3 from 30cm box
B: Bench press 1-1-1+
C: HB back squats 5x6, amrap sista setet
D: Strict pull ups 3set
E: Over head triceps extensions 2set

Romanian Deadlift

8-8-8-6-6-6

Go Every 3:00

AMRAP 10

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

For time :

5 Mile Echo Bike

Every 2 minutes ( Starting at 0:00 )

250m Ski

5 RFT:

15 Toes To Bar
30 Kettlebell Swings 24/16kg
1500/1200m Bike

TC 30

-Lets plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well.

• We want to try to hold onto the kettlebell for big sets in this workout. This is place to push today. Let's try to get these done in no more than 2 sets.

• Pace the bike based on how grip the grip is feeling, if we need more time to recover in the later rounds, lets slow our pace down a bit.