AMRAP 15
300m run
20 steps walking lunges
15 DB snatch
10 box jump

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(24)
WRK 3:00 REST 1:00 x6
9 body builders
9 v-ups
9 dumbbell push press
9 breakdancers
100m run

Finisher
50 russian twist
1:00 butterfly stretch

Run 200m
6 Power snatch (50/35kg)
9 HSPU

6min of continuous movement:
For example:
Bear crawl, Crab walk, Walking
lunge, Pig walk, Shuttle run,
Lizard walk…

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2 rounds with barbell:
10 Straight leg deadlifts
10 Hang squat cleans
10 Strict press / Push press

A,
Bench Press 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Tate Press 10-10-10, using heaviest weight per set
Single Arm Landmine Row 24-24-24, using heaviest weight per set

Single Arm Landmine Rows- 3x12 L/12 R

C,
3-6-9-12-15-18 reps, for time of:
Front Squat @61/43kg
Toes-to-bar
Box Plyo Skier @60/50cm
Hip Extension

Goal: sub 15 mins

D,
3 rounds for quality of:
L Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
Bird Dog, L 20 secs/R 20 secs

60-70 Minutes @ HR Zone 2-3

7 Minutes Any Machine
1 Legless Rope Climb
3 Heavy Overhead Squats
5-10 Strict HSPU

On the Minute x 9:
6 DB Front Squats 22,5/15
Max Devil´s Presses 22,5/15kg

[Rest 3min]

AMRAP 6:
Max Echo Bike Calories

[Rest 3min]

On the Minute x 9:
6 Box Jumps (75/60cm)
Max Robe Climbs

Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

Lepo / hieronta

A,
Push Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 1-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
A single set of Strict Pull-ups for max reps.

D,
5 rounds for time of:
60 Double Unders
30 Air Squats
15 Shoulder-to-Overheads, 61/43kg
Goal: sub 15 mins

E,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
15 Box Hamstring Curls