AMRAP 18

Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

3 rounds of
5 MB cleans
7 push ups
2 pull overs

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For Time
1.6k Row
100 Wall Balls
50 Burpees
25 Bar Muscle Up
@9/6
- use bands if needed

3 rounds for quality:
Bulgarian ring row x 8-12
Knees to chest on rings x 6-8
Half kneeling wall open book x 8-10 (per side)

1) Warm up EMOM 12

1) 10-15 Straight arm lat pull down
2) 5-10 Hollow/Arch rolls
3) 10 Kip swing

2) Pull Up Practice

A) Technique + Scaling options

B) EMOM 10:

1) 1 Big set of kipping pull up
2) 20-30 DU/SU

3) Functional bodybuilding

3-4 Rounds for quality:

• ”X” Banded strict pull up
• 20-30 Banded tricep ext.
• 10-15 Lu Raise

rest 2min between rounds

2-3 Rounds @ 2-3 RIR

0:30 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

C&J

E2MOM Till days heavy

• 2 Clean & Jerk (Drop and go)

*start @70% and build up

B) Clean Pull

• 3x1 @110-120% (1s pause below knee)

FS + Back Squat

5 Sets:

• 5 Front squat *rest 30s
• 8 Back Suat

*rest 3min
*alota kevyemmällä ja korota settien edetessä

Metcon

AMRAP 7

• 21 Toes to bar
• 15 Overhead squats @40kg
• 9 High Burpee box jump overs

Accessories

A) 3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Hip Flexor Raise
• 10-15 Sliding Hamstring Curls

B) 3-4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 10/10 KB Side Bend
• 20-30 Russian Twist (w/plate)

Mitä teit?

WARM-UP

AMRAP x 12 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

5 Double Dumbbell Hang Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
10 Double Dumbbell Box Step-Up

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PARTNER WORKOUT

AMRAP x 30 MINUTES

40 Cal Row, Ski, Bike or Assault Runner
20 Double Dumbbell Front Squat
20 Double Dumbbell Shoulder to Overhead
20 Double Dumbbell Box Step-Up

*Partners Split the Work as needed.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top