24 minute AMRAP
2 slam balls
2 KB flip to squat 53/35
2 KB snatch each arm 53/35
2 T2B ( or 2 K290 )
2 WB 20/14

Increase 2 reps each round
* 4 room sprints after each round

”Lynne”

Five rounds for max reps of:
Body weight bench press
Strict pull-ups

*There’s no rest between bench press and pull-ups. Rest 3 minutes between rounds.

10 kierrosta

5 rinta tankoon
5 leukaa
5 dippiä renkailla / nojapuilla
30 DU

3x2 v1
2x6 v1

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Wall Ball Run 12/9kg
15 Wallballs 9/6
200 Meter Run

AMRAP 12'
30 double unders
20 clusters @20/15
10 deadlift @40/35

7RM x2

Deadlift 5x5

10-9-8-7-6-5-4-3-2-1
- x2 situps
- KBS (53lb)

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 12-15

A2) Single-Arm Ring Row:
4 x 12-15

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

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Bike or Row:
21-15-9 Calories

Rest 1:1

After a brief warm up on your chosen machine, go all out on these. Reset the monitor to start and score times for each. Work with a partner and keep the machine moving so your rest is about 1:1.

Post times to comments.

ENDURANCE

TEAM OF 2

For Time..

2000/1600m Row

2 mile/1.6 mile bike

50 BB Front Squat 60/45

1500/1100m Row

1.7/1.3 mile bike

50 STOH

1000/800m Row

1.0/0.8 mile bike

50 Cluster

800/500m Row

0.8/0.5 mile bike

50 BB Front Squat