AMRAP 5:
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans 60/40kg

Rest 5 Minutes

AMRAP 5:
300 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans 70/50kg

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans 80/60kg

For Time:
50 Double Unders, 20 Overhead Squats 60/40kg
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Chest to Bar Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats 60/40kg

[0:00-9:00]
AMRAP 9:
15 Toes to Bar
10 Deadlifts 50/40kg
5 Power Snatches 50/40kg

5 Rounds For Time:
10-8-6-4-2 Devil's Press
30 Sit-ups
16 Dumbbell Front Rack Reverse Lunge

Dumbbells: 22,5/15kg

Time Cap: 20 Minutes

For Time:
20 Hang Power Snatches 35/25kg
20 Handstand Push-ups
20 Overhead Squats 35/25kg
20 Lateral barbell Burpees
20 Hang Squat Snatches 35/25kg

AMRAP 6
Max Rounds of "DT" (50/35)
(1Round DT=12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

Rest 6 min

AMRAP 6

Max Rounds of "Cindy"
(1Round Cindy=5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

Rest 6 min

AMRAP 6

Max Cal On Any Machine

Score=sum total reps for 3 sets

CONDITIONING

E4MOM x6 (A+B+A+B+A+B)

A: Run 400m + Airbike for calories
B: Run 400m + Row for calories

RPE 3, should be able to have a short conversation

There is no rest between A and B. This is a 24min workout.

Target: keep a steady and repeatable pace.

CONDITIONING

28min EMOM (7 rounds)
1) 5 Power Snatch 60/40kg
2) 5 C&J (power clean + push jerk)
3) 5 C2B + 10 Push-Up + 15 Air Squat
4) rest

Overall RPE 4

Badasses load the bar 70/50kg.

Tailoring Options

Snatch→ decrease the loading 50/35, 40/30kg
C&J→ decrease the loading 50/35, 40/30kg
C2B→ Pull-Up
Push-Up→ lower rep scheme 8-6

AMRAP 40 with partner ( HR zone 2-3 )

Other : Bike Easy Pace

Other :

Row 3k
100 Box Step Overs 24"/20"
200 Sit-Ups

Split reps as you like.

Aikaa vastaan:

• 5000m soutu

Parillisella minuutilla 5 x burpee over rower.
Harjoitus alkaa burpeilla.