AMRAP’8
15cal row
200m run with plate 15kg

Count only your calories.

A: Deadlift 5-5-5-5-5
B: 15min amrap
1000m bike @2kph
6 Lat pull downs @70kg
10 alternating Kb Snatch @16kg
10 Burpees

50 back squats with 100kg
50 deadlifts with 100kg
Try doing as long sets as possible.

Barbell Complex
E90-120sec:

Power Clean + Hang Squat
Clean + Front Squat + Push
Jerk

7-9 sets with no more than
RPE 3+

Bench Press

3 x 3 x 85%
2 x 2 x 90%
1 x Max. Reps @ 70%

Go Every 3:00

8-8-8-6-6

Go every 2:30

Strength training

3x10

2 min rest

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

A: Back squats 5-3-1+
B: Dips 4x8
C: OH triceps extensions 3set

10 MIN AMRAP

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