AMRAP 7

15 Kettlebell Swing 24/16kg
7 Dumbbell´s Push Press
20 Air Squat

Dumbbell´s 22,5/15kg

Front Squat
5-4-3-3-3

5x
2min ON/1min OFF

AMRAP of
8 Deadlifts 100/70kg
8 Handstand Pushups
8 High Box Jumps

*continue next set where you stopped the previous

WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
2 Rope Climb*
5 Deadlifts @125/85kg
25 Sit-Ups

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WORKOUT (FITNESS)
AMRAP x 12 MINUTES
1 Rope Climb / 3 Rope Floor to Stand / 5 Tough Ring Rows
5 Deadlifts @90/65kg
15-25 Sit-Ups

• RPE 7
• Daily Video: https://vimeo.com/792409969

45 Minutes @ HR Zone 2 - 3

40/32 Cal Any Machine
10 Clean & Jerk w/Dumbbell
30 Sit Ups
40/32 Cal Any Machine
10 + 10 Plank Dumbbell Row
30 Opposite Arm & Leg Raise

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.
Time cap: 7 min

3 sets
8/8 DB/KB Bent over Rows
2/2 Turkish Get-Ups

50% x 5
60% x 3
70% x 1
75% x 1
80% x 1
85% x 1
90% AMRAP

Front Squat
4 x 4 with 3s hold in bottom. Rest 2:30

• Build to the final tough set for the day

4 min amrap
10-15 wall ball
10-15 push ups
rest 4 minutes and repeat