In pairs YGIG / AMRAP

4 x 3:3min AMRAP

6 HSPU
6 Alt. Pistols
6 Kipping Pull-Up

Score is total reps of all amrap´s!

for time: (treshold)
45 thrusters 42,5/30
30 pull ups

10 min AMRAP:

• 1 x power snatch (use 75% of 1RM power snatch)
• 5 x sit-up
• 2 x power snatch
• 10 x sit-up
• 3 x power snatch
• 15 x sit-up
• 4, 20
• 5, 25
• …

3 X 6 min AMRAP YGIG

1) 10 T2B - 10 OH Lunge With Plate
1 min Rest
2) 10 V-up - 10 Kb Swing
1min Rest
3) 20 Plank Mc - 10 Box Over Jump

4 Wall climbs
10 Leg raises
10 Diamond push ups
20 Hollow Rocks

4 minutes

3 rounds for cooldown:

• 20 KB Swings @ 24/16kg
• 15 Sit Ups
• 10 Box Jumps @ 60/50cm

Deadlift

3 waves :
6@65%
5@70%
3@75%

Go every 2:30

Find your 5 rep max overhead squat for the day.

Record weight and other details.

1) 8 Kipping / Butterfly Pull-Up
2) 10 Alt. Pistol
3) 10 Burpee