AMRAP 15

10+10 Single Arm Thruster w/ DB or KB
20 deadbug
60 sec. Arch hold

Squat hold on bottom position 5 minutes

rest 2 min

Squat hold on bottom position 7 minutes

Power Clean: 1RM. Rest 2:00

• Take 8-10 sets and build to a new 1RM.
• Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

AMRAP 15

30 Box jumps 24/20"
10 Deadlift 120/80kg

Front squats
5x70%
5x80%
2x85%,
3x90%
1x100%

10 Min EMOM
1. 30 sec handstand hold
2. 20 sec Chin above the bar

10 Min EMOM
1. 20 top of rings
2. 20 secs bottom of dip

Scale top of push up and bottom

Planking for time:

0:20 Plank
1:40 Rest
0:40 Plank
1:20 Rest
1:00 Plank
1:00 Rest
1:20 Plank
0:40 Rest
1:40 Plank
0:20 Rest
2:00 Plank

FOR AS LONG AS POSSIBLE

For time:
30 Thrusters 40/30kg
15 Pullups
20 Thrusters 50/35kg
15 Pullups
10 Thrusters 60/40kg
15 Pullups
5 Thrusters 70/50kg

3 Rounds of:
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pullups
10 Box Jumps