AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

KILOS:
(43/29)
(61/43)
(84/61)

WU
3rds
10x KB/DB swing
5+5 KB around body
10x plank shoulder tap
+
2rds
5+5 KB/DB push press
5x KB/DB sumo deadlift high pull

4rds
8-16x KB/DB push press/side
rest 30s
8-16x KB/DB sumo deadlift high pull
rest 60s between sets

tabata
plank
superman

Week 2/18: 5/3/1 EMOM
Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

4 RFQ
20m sled pulls sled 65kg
20m sled push only arms @ 100kg

FOR TIME OF:
TEAM OF TWO:
100 DU (50 EACH) OR 140 SU (70 EACH)
50 HSPU ( 1 WORK 1 IN HS HOLD OR PLANK UP)
50 T2B ( 1 WORK 1 IN HANGS FROM THE BAR)
50 STOH 60/40 ( 1 WORK 1 IN FRONT RACK HOLD)

12min, 45sec ON/ 15sec OFF, max reps
Box jumps: 60cm
Push Ups

Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
20:00 AMRAP
-10x overhead hammer strikes L/R per side
-10x tire flips
-10x Sandbag #65 breecher toss over tire to in-out jump
-10x ring rows
-10x banded pushups
-10x transverse hammer strikes L/R
-10x medball slams

Finisher
5:00 max effort
-2x 25m offset KB farmers carry
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x 2ct flutter kicks
-25x back extensions

3 rounds
10 cal bike or row
10 shoulder taps
0:30 handstand hold
5 banded pull apart

Strict press
Every 1:30 x 5
10-8-6-4-2

*increasing weight each time