Isabel” 30 reps for time of:
BB Snatch (60/40Kg)

Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

WITH PARTNER: “IGYG”

4x AMRAP: 3, 6, 9, 12min

10 Devil’s Press 2x 8/10 KB/DB

20 C2B

30 Hang Power Cleans

40 STOH

50 Back Squats

@30/42,5kg

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 50 Back Squats, start from the beginning.

1MIN REST BETWEEN THE AMRAPS!

5 Pull up
10 Push up
15 Air squat

20 minutes of hard rowing

Score is total meters rowed

2*
30* OHS 60/40kg
10-20 Bar Muscle Up
M:50/W:40 cal Row
3' rest
M:50/W:40 cal Row
10-20 Bar Muscle Up
30* OHS 60/40kg
TC 30'

50* Weighted Sit Up

Practice HS-walk (15-20min)

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

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Exposure 4 of 8

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5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

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Tempausveto 3 x 5, 100%