A.M.R.A.P 8'
► 04 Thrusters
► 08 Dips

8-8-5-5-3-3

Go every 3:00

1: 10 american swing
2: 8 alternating pistol squats
3: 8 kipping pull-ups

5x8 Deadlift
AHAP but perfect form

10 rounds - 30s burpees/ 30 sec rest / 30 sec 2x 17.5 squat thrusters / 30 sec rest

Penkkipunnerrus 8x3x55%
Kapea penkki 4x8-12
Pystypunnerrus 4x8-12
Pystysoutu käsipainoilla 3x20-30

21-15-9-6-3 HSPU
42-30-18-12-6 Back Rack Lunges

Choose ONE of the following sports:
Swim 60:00 @ 85% desired race pace
Bike 60:00 @ 85% desired race pace
Run 60:00 @ 85% desired race pace
Row 60:00 @ 85% desired race pace

For time:

Row 700 m
60 jumping pull ups
50 DU
40 KB swing 24/38 kg
30 m handstand walk

TOUCH-AND-GO POWER SNATCH

5-5-5-5-5

Lighter than last week. If you missed last week, then begin at about 50% of your best Power Snatch and work up from there as able. These should be true touch-and-go without the need for the barbell to be resting in the hang position on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of 5 quick bailed singes as needed.

Post loads to comments.
Exposure 2 of 8

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For Time:
10 Russian Kettlebell Swings 32/24kg
20 Burpee Box Jumps 24/20″
20 Russian Kettlebell Swings
15 Burpee Box Jumps
30Russian Kettlebell Swings
10 Burpee Box Jumps
40 Russian Kettlebell Swings

The Kettelbell Swings should be medium-heavy and unbroken on the fast end. The jump on the Burpee Box Jumps is Rx’d as a two-foot takeoff. Come to full extension atop the box then step or jump down as desired.

Post time and Rx to comments.