AMRAP 15:00
KB Complex:
20 USA Swing
10/arm 1-Arm KB Push Press
10/arm Split Stance KB Rows
2/arm Turkish Get-ups
Rest as needed between rounds

• Rx: 24/16kg
• Try to go unbroken for the whole complex and then rest

“KAREN”
150 wall balls for time

Superset A x 3 sets
Floor press ME
Bent over row ME
rest 2:00

1a) Glute Bridge DB Floor Press: 4 x 10. Rest 30s.
- use the same weight or slightly heavier than last week
- Longer rest due to the one arm work

1b) Symmetrical Stance 1-Arm DB Rows - pronated grip: 4 x 15 each. Rest 30s.

• 4 work sets.

WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 6kg. ball to 9 ft.
♂ 9kg. ball to 10 ft.
Time cap: 20 minutes

6min

1min soutu
1min kyykkyhyppy
1min etunojapunnerrus

3 kierrosta
6+6 Curtsy kyykky korokkeelta levypaino käsissä
6+6 Lonkankoukistaja marssi jalat korokkeella
2min lepo

3 kierrosta
5+5 1 käden rengassoutu
6+6 matkalaukkumaastaveto
2min lepo

Tabata

Strict Pull Ups

1) hang power snatch + OHS 4 x (3+3) x 55%
2) l-hang 4x12s

Metcon:
AMRAP 5
21 thruster 40/30
21 T2B
rest 2:00
AMRAP 5
15 front squat 40/30
15 T2B