20 MIN AMRAP

• 1 Deadlift 100kg
• 2 Muscle ups
• 3 Squat cleans 60kg
• 4 HSPU

Score is total amount of reps performed

#Strength
1 @ RPE 8; no back off of:

• BB deadlift

5 rounds for time:
** Por parejas:
- 10 burpee wall ball.
- 20 toes to bar.
- 10 goblet squats.
- 20 c2b pull-ups.

** los burpees y gob squats hacen 1 cada miembro de la pareja.
** los t2b y c2bpu cada uno hace 10 a su ritmo.

Lepäää

Assarit

3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db

AMRAP 20:00 with a partner:
50 Wall balls @20/14lbs
50 Calorie Row
50 Strict Handstand Push-ups

• One person works - split as desired.
• HSPUs: Box pike, pike, push-up

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups

Lämmittely ja mobility

Harjoitellaan köysikiipeilyä

Metcon 7min amrap
6x burpee
4xK2E
1x seinäkävely

Loppuvenyttelyt

3 Sets
5 Kettlebell Bottom Up Press
5 Kettlebell Bottom Up Rack Reverse Lunge
20m Kettlebell Bottom Up Rack carry
rest as needed

#Strength

Weighted Pull Up 12-12-12-12
Deadlift 10-10-10-8

Rest 1 min between each set

#Conditioning

12 OH Squat
500m Row
12 OH Squat
400m Row
12 OH Squat
300m Row
12 OH Squat
200m Row
12 OH Squat
100m Row