AMRAP 9

10 Wallball
10 Push Ups

3 rounds for time of

• 400-m run
• 15 sumo deadlift high pulls
• 15 thrusters

♀ 65 lb ♂ 95 lb

1: 9 cal bike erg
2: 10 american swings
3: 15 sit ups
4: max reps wall walks
5: rest

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

10 Minutes of Handstand Skill Practice  

OPTIONS
* Freestanding Handstand Hold
* Freestanding Handstand Push-up
* Handstand Walk
* Handstand Walk Obstacles
* Handstand Pirouettes
* Press to Handstand
* Wall Walks
* Wall Facing Handstand Push-ups

6x E2MOM: 3 Power cleans

40:00 EMOM
Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

• Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
• The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
• Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

RestDay / Mobility

3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Barbell Rollouts
C. Barbell Romanian Deadlifts

*Repeat from 6.25.22