Endurance

2x20min AMRAP in Pairs

A) 20min AMRAP

• 500m Ski/Row
• 40m Burpee Broad Jump
• 100m Farmers Carry
• 40 WB

-Rest 4min Between-

B) 20min AMRAP

• 500m Row/Ski
• 60 Weighted Lunges (Stationary)
• 30 1-arm Devils press
• 60 V-Up

*Split reps as wanted

2 to 3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squat
8 – 12/side Band single arm pulldown
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push up

Every 2:00 x 20

Odd Sets: 16/12cal Assault Bike
Even Sets: 200m Skillmill Run

Every 150s x 4

3 Power clean V.0-1 (n.75-80% of 1RM clean)

5x3 leukoja

🧚‍♂️💗🧚‍♀️💗🧚

Intervals, 2 rounds

AMRAP 6
400m Run
Remaining time:
6 Devils presses @ 2 x 22.5/15kg
6 Pull-Ups

– Rest 4:00 –

AMRAP 6
30 Double-unders
6 DB Front squats @ 2 x 22.5/15kg
6 Toes-to-bars

– Rest 4:00 –

Masters 45+ DB´S 20/12,5kg

20min AMRAP:
500/400m x row/ski (ygig)
30s x plank hold (syncro)
20 x wallball (ygig)
30s x side plank (syncro)
20 x heavy kb swing (rx 24/32kg) (ygig)
30s x side plank (syncro)
20 x burpee (ygig)
30s x L-hang (syncro)

OPTIONAL FINISHER
FOR QUALITY
800/500 Alt. Box Step-Ups @61/51cm
Week 4 of 4 -- "Chad" Extra Credit
- Weight Vest Optional

AF WEEK 19 DELOAD, Day 2

Finisher:
3 superset. No rest between movements, but 1-2min rest between rounds:

1) 30 Banded Biceps Curl
2) 30 Banded Triceps Extension

Go for the burn!