2x12'AMRAP, 3' rest between
30 DU / 60 SU
20 abmat sit up
10 alt. DB snatch @20/12.5kg
5 HSPU/ Pike push up

20min amrap
5 pullups
10 push ups
15 air squats

3 kierrosta (core voimaa)
- Askelkyykyt kuula suoralla kädellä 10
- Yhden jalan RDL 10
- Tuulimylly 10

3 x 5min
- Heiluri 1min
- Askelkyykky 1min
- Tempaus 1min
- Burpee 1min
- Thruster 1min
Erien välissä 2min tauko

Set 1: 5 Reps @77,5%
Set 2: 3 Reps @80%
Set 3: 3+ Reps @87,5%

All rounds done as Myomatch reps

-

• Curls to face, sync
• Tricep ext.

-

• Seated curls, sync
• Skull crushers

-

• Incline curls, sync
• Tricep pullovers

(Myomatch reps: Go for close to max reps in round 1 and then match that number in the next rounds, taking whatever breaks needed)

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

10 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.
The dumbbell hang clean is with two (2) dumbbells and into a full squat. Goal: complete the round of 14.

6x4 bench press

3min AMRAP 2x

6 one arm db snatch
12 burbee

Molempien amrappien jälkeen 3min palauttava soutu