AMRAP 13:
Buy-in 60/45 Row/ Calorie Assault Bike
Directly Into...
5 Deadlifts 100/70kg
15 AbMat Sit-ups
25 Double Unders

Light Option
EMOM12
6-10 Cal Row/ Bike
5-10 Deadlifts
10-15 Abmat Sit-ups
10-20 Du/ 30-40 SU

Build to a Heavy Set of 3

Deadlift

E3mom 4 x 8 Deadlift

*Pareittain jos paljon porukkaa tunnilla. Nostot kolmen minuutin välein. Nosta painoa sarjoihin, jos olet tehnyt aiemmin.

1) HSPU 5x1
2) HS 5x12s

'Death by Strict Pull-Ups'
Strict Pull-ups: EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on...

• Scaling option: Partner assist 3-5 reps per minute for 10mins
• Score is total reps completed.
• Sets don't need to be unbroken.

3 sets of
12-16 reps unbroken, AHAFA

3 Rounds:
9 Front Squats 40/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 40/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 40/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

Work 30s max effort
Rest 1min btw movements / 2min rest btw rds
Zercher carry
Jumping Lunges
Push Press (50%1rm)
Assault Bike
Heavy WB

Clean & Jerk Complex
5 Sets of
2x Power Clean + 2x Split Jerk (5x2+2)

Snatch Complex
5 Sets of
Power Snatch + Hang Power Snatch + Hang Squat Snatch (5x1+1+1)