Every 2,5min for 4 sets
5-4-4-3 deadift @70-85% 1RM

AMRAP 15

20/15cal machine
12 STOH
@50/35kg
8 pull up

3-4 sets of
10-15 DB Flyes (standing)
10-15 DB Cheast Flyes

10 Mins to work on rope climb technique

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

TC 32

AMRAP 10

max calories machine

• every minute start 10 Db snatch

E90S, power snatch wave

3-2-1
3-2-1
3-2-1

(D&G or T&G)

deadlift
- find 1RM of the day

SUPERSET

3 Rounds:

5-8 Tempo Wide Chin-Up (3sec down)
10-20 Push-Up (heavy unbroken set)

2min rest between rounds

• Hit the first round to near 8 Pull-Ups and 20 Push-Ups

Deadlift 5x3 @77,5-87,5%