AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person

3 mins Rest

In 10 mins (Split as You wish)
Complete the following :
240 Double under
120 Bodyweight lunge (total reps)
60 Push up
30 cal row
Remaining time : Max rep rope climb

STRENGTH

Every 2:00 x 4 sets
5 Tempo Back Squat (31X1 tempo)

WOD

40" ON 20" OFF x 3 sets (12 min)
Plate G2OH @15/10kg
Burpee to Plate
Plate Sit-up
Plate Thruster

Rx+: @20/15kg

ACCESSORY

3 rounds of:
10/10 Banded B-Stance GM
10/10 Lateral Lunge (bw)

snatch pull + hip squat snatch + squat snatch practice, then 5 sets w. moderate weight

7' AMRAP
5 power clean @ 50/30kg
3 STOH
10 m burpee broad jump

For time :

18-14-10 Dumbbell Squat Snatch 22,5/15kg. ( Alternating )

9-7-5 RMU ( M )

7-5-3 RMU ( F )

TC 10

Snatch

A) E3MOM x 5-6

• 1 Hang Snatch + 2 OHS

B) Snatch Pull

• 4x2 @110 % (1s pause above knee)

B) 1:30 on/1:30 Off X4

Buy In: 12 Cal Echo
+ AMRAP: Snatch @70% of 1RM

Back Squat

4 Sets Of:

• 5 Reps Performed as (3 reps of 1 & a quarter BS + 2 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 20m Backwards Sled Drag *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 60s Chinese Plank
• 10-15/leg Banded Hip Abduction

For time

• 1 GHD sit-up
• 4 legless rope climbs, 15 feet
• 800-meter run
• 30 GHD sit-ups
• 3 legless rope climbs
• 400-meter run
• 20 GHD sit-ups
• 2 legless rope climbs
• 200-meter run

With pair YGIG:
AMRAP 40
800m row
80m wheel barrow
80 box jump overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

AMRAP 2 x 3 Rounds ( Rest 1:00 Between rounds )

7 Power Cleans 60/42,5kg
5 Jerks 60/42,5kg
3 Front Squats 60/42,5kg

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x3 @81-84%
2,5-3min rest between the sets

B) 5/3/3/3 pull-up
Rest 2min

C) 3 rounds for quality
10-12 push-up
12-15 banded pull-down
8/side bulgarian split squat (weighted)

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for SB movements
* Practice a few rope climbs between the sets
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
10/7 (cal) SkiErg
5 SB squats
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10m SB bear hug carry