AMRAP 12 min

10 + 10 DB Hang Power Clean + Push Press
12 Burpee Box Overs
10 Toes-to-bars

Dead Lift 8reps x 5sets

30min amrap
X unbroken Goblet squats
X unbroken Burpees
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

1-1-1-1-1

115,135,145,165f,155(pr)

75 thrusters 65/45
EMOM 4 bar facing burpees
*start on 4 burpees

EMOM 10:
1. 10 Banded DB Bench Press
2. 50% of day's max Chin Ups

Ennen EMOMIA:
Bench Press 1RM in 10min.
Then, find max reps in Strict Chin Up in 5min

21-15-9
Dl 100 kg
Strict hspu

3 rounds
1min row for calories
1min burpees
1min thrusters
1min rest
at 12:00
2 min kbs 24/16
2 min wall balls 9/6
2min box jumps
at 19:00
3min kb snatch
2min push ups
1 min split jumps
For total reps

Team of 3
Я Егор, Ваня
500 du
400 kbs 24 kg
300 Cal row
200 v-up
100 pc 60 kg

Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

Please use blocks for these.