AMRAP 7min:
6 MU
11 Thruster (52.5/35)

Rest 3min

AMRAP 7min:
18 WB
12 Burpee

3 x 10 etukyykky

3 Rounds

Max reps alternating pistols in two minutes
Max reps KB snatch 70/53lbs in two minutes (switch hands anytime)
Rest 1 minute

Shoulder Press 3-3-3-3-3
65-75-85-95-100

Box jump max high

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 5-8

A2) Three-Point Dumbbell Row:
4 x 5-8

Use a heavy load 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 Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 4 of 8

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5 Rounds:
30 Seconds Max Deadlifts 225/155
30 Seconds Max Handstand Push-Ups
1 Minute Rest

Set a sustainable pace for both movements and try to stay within a rep or two on each round.

Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

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Tempaus riipusta,

5 x 3

4 rounds for time:
20 Pullups
22 Back squats

thrusters and pull ups for time

Remember SPEEEEEEEEED. Lift the bar up as fast as you can every rep.