3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 V-ups

Rest 5min btw amraps.

Roy Sundberg
Lämmittely 11:45

• 1-…-1 of:
BB Squat Clean
1RM

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

DB Bench press 4x15 reps

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For time:

800m Run
30 Burpees
400m Run

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WARM-UP:

10-8-6-4-2
Burpees
200m Run (increasing speed)

then,

1-2 rounds

1min per side Half kneeling hamstring stretch
1min per side Chest stretch

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For time
10-8-6-4-2
Bench press (225/102)
Power clean (225/102)
5min rest
10-8-6-4-2
Power clean (225/102)
Bench press (225/102)

A.
Warm Up
2' Mobility
5' DU/SU

3Rnd
20 air squat
20 Hrpu
20 w. lunges

B.
Forza
Front Squat (partenza da clean)
5×15
Rest 90" tra i set

C.
For Time
8 Rnd
10 Burpees over
8 W. Lunges BB front rack
6 HSPU (in alternativa 12 HRPU)

D.
Da 0 – 3'
Jump Rope
Da 3' – 6'
Goblet squat
Da 6' - 9'
Sit-up
Da 9' - 12'
Split squat
Da 12' - 15'
Power Clean
Da 15' - 18'
Burpees Twist
Da 18' - 21'
Bent Row

E.
Ogni 90" per 5 set For 5 Sets
6 Push Press

F.
5 Rnd

10 SDHP BB
20 A. Swing
30" max rep V-up

AMRAP 18 With Partner
Row 21/15 Calories
10m Hanstand Walk / 5 Wall Climb
12 Wallball 20/14p
IGYG

Power clean 5x2