20 MIN AMRAP

with a semi-heavy dumbell

• 10 Burpees over dumbell
• 10 Alternating Ground to overhead

Card Deck 6.0
♥️ Box over with barbell
♣️ Thruster behind the neck
♦️ Overhead squat
♠️ Windscreen wipers with barbell

Barbell 20/ 15 / 7 kg

For time:

35 GHDSU
30m Handstand Walk
500/450m Ski Erg
30m Handstand Walk
35 GHDSU

TC 15

AMRAP in 9 minutes

3 Power Cleans (135/95 lb, 62/43 kg)
3 Front Squats (135/95 lb, 62/43 kg)
3 Push Jerks (135/95 lb, 62/43 kg)
9 calorie Assault Air Bike

“Speed Round” is one of the challenge workouts by Assault Fitness for their Assault WOD series. It was first posted on their Instagram account, @assaultairbike, on January 25, 2018.

👓🕶🥽🥼🦺👔👕👖

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Handstand push-up training
* HSPU progression

Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold

Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes

5 Sets :

5 Overhead Squats

Rest 1-2 Minutes Between sets

• Start at 65% 1RM & Build