Engine

4 Sets Of (48min)

AMRAP 4:

• 5 Strict Pull Up
• 10 Push Up
• 15 V-Up

rest 2min
Into,

AMRAP 4:

• 5 Shuttle Run (7.5+7.5m)
• 10 KB Swing @24kg
• 12 Cal Row

rest 2min

-6 t2b/ 10 leg raise
-10 target burpees
-10cal ski/bike/row (alt.)
-rest

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

Voit tehdä korkeammalla boksilla tai ottaa lisäpainon.

Partner workout

AMRAP 15 minutes (Goal: 3+ rounds)
10 burpee broad jump
20m sandbag walking lunge
30 calories row/ski

rest 3 minutes

AMRAP 15 minutes (Goal: 4+ rounds)
20 partner medball sit-up*
40 wall balls@9/6 kg
60m farmer carry@2x32/24 kg

*Both doing the sit-ups at the same time

RestDay!

Next Deload Week

2-3 rounds:
20+20m 1-arm farmer's walk
20+20m 1-arm OH walk
20+20 1-arm front rack walk
40m yoke carry

For time

• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb
• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb
• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb

AMRAP 18’

20 x Airsquats
10 x Broad jump to box jump
20 x DB push press
20 x KB swings

2 min break

AMRAP 18’

300m Ski
80m Farmers Carry
300m Row
40m Sandbag walking lunges
600m echo bike (legs only)
40 wallballs

1 x 9