AMRAP 15:00
Run 200 Meters / ½Stairs
15 Overhead Squats @42.5/30kg
2 Rope Climbs / 4 x Rope Ground to Standing

Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

• For Time:
One-Arm KB Swing Snatch Dx (24/16Kg) 10 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 10 reps
Handstand Push Ups 10 reps
One-Arm KB Swing Snatch Dx 9 reps
One-Arm KB Swing Snatch Sx 9 reps
Handstand Push Ups 9 reps
One-Arm KB Swing Snatch Dx 8 reps
One-Arm KB Swing Snatch Sx 8 reps
Handstand Push Ups 8 reps
Etc.
One-Arm KB Swing Snatch Dx 1 rep
One-Arm KB Swing Snatch Sx 1 rep
Handstand Push Ups 1 rep

5min amrap
8 Deadlift 90/60kg
8 T2b
Rest 5min
For time:
40 Deadlift 90/60kg
40 T2b

• Valitse maastaveto paino niin, että ensimmäisessä osiossa pystyt tekemään 1-2 osassa sekä toisessa 3-5 osassa vedot. Noin 50% maksimista.
• T2b kannattaa tehdä osissa heti alusta lähtien. Skaalaa rohkeasti polvennostoihin, jotta intensiteetti pysyy harjoituksessa.
• Merkkaa tulokseksi aika toisesta osiosta ja kommenttikenttään toistot ensimmäisestä osiosta.

3 sets
1:00 Air bike (add speed each round)
10+10 banded side steps
5 banded hip bridges (pause 1 sec)
5 inch worm with push up
5+5 reverse lunge
5+5 half kneeling press

AMRAP 20
Teams of two:

30 one arm devil´s press (split reps anyhow)
40 partner abmat sit up (with medball)
50 one arm DB hang C&J (split reps anyhow)
60 jumping squat (with medball, split reps anyhow)
300m run with medball (both)

EMOM 6
3 Devil Press + 3 high box jump
22,5 / 15kg - 30 / 24"

25 Overhead Squats (35/25kg)
20 Single Dumbbell Hang Clean and Jerks (22.5/15kg)
15 Toes to Bar

Warm up
Crossover Symmetry Activation
-into-
9:00 Clock
20 Calorie Ski (OR Row)
15 Air Squat
10 hanging scap retraction
5 Inchworm
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar
3 Burpee

“The worst thing about prison was the dementors.”
9 Minute AMRAP
84 Wall Ball (20/14)
60 Toes to Bar
36 Burpee to bar
-Rest 3:00-
9 Minute AMRAP
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar
-Rest 3:00-
9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar

Scoring: Reps

Athletes Notes

TARGET SCORE
Target number of reps each set:160+

Minimum number of reps before scaling: 120

STIMULUS
We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

WORKOUT STRATEGY & FLOW
Wall Ball: We want sets of 30+ here. Big hip drive to save the shoulders

Toes to bar: Aim to keep sets of 6+ so we can stay moving on these

Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

SCALING
The Scaling aim is to get near the target score and use appropriate difficulty

Scale to finish near the target score:
9 Minute Amrap
60 Wall Ball
40 Toes to Bar
20 Burpee to bar
-Rest 3:00-
9 Minute Amrap
30 Wall Ball
20 Toes to Bar
10 Burpee to bar
-Rest 3:00-
9 minute Amrap
15 Wall Balls (20/14)
10 Toes-to-bar
5 Burpee to Bar
*Aim to get double the number of rounds each set (same rep total)

then

Strenght

Front Squat 5x3
*Keep sets across consistent in the range of 75-85% 1RM

Scoring: Load

Strength :
1A-5 mins to build upto 70% of your 1rm C&J
1B- 8 min Emom performing 1 rep and building weight each round.

Wod: “Bradshaw” 10RFT
3 HSPU
6 DL@100/70
12 pull ups
24 DUs

Wod: a chance for you to flow through a hero Wod at a fast pace, aim to be completing rounds in around 90 secs