AMRAP 18:
6 Bar Muscle-ups
9 Push Presses 60/40kg
15 Deadlifts 60/40kg
21 Wallballs 9/6

Light Option

Emom16

6-10 Pull-ups/ Ring Row
6-10 Push Press
6-10 Deadlift
6-10 Wallball

A) 3-5 sets with a quality focus
3-5 x Hip Aeroplanes each side
5-10 x Glute Bridge each side

B) 5 sets with minimal rest
10 x Reverse Lunge each side
5 x Side Plank Knee to Elbow each side

CFCHatHOME

In Pairs; 1 Running other on the AMRAP;
Eiranranta beach workout.
25 Min AMRAP;

15 American kb swings
15 Push Ups
15 Goblet Squats

800m Run

So one person working an amrap and other person running. Switch after each run.

Optional Accessory
STRENGTH

2-3 rounds, rest as needed between:

1) 6+6 Lunge DB Press video
2) 8+8 DB Row or Meadows Row video

RPE 4 to 4+

• @ 90%
• Rest 1-2min

3 rounds
200m jog
5 push up to downdog
10 ring row
:30 HS Hold
:30 Bar Hang

4rds
12 x HSPU
9 x Clean 60/40kg
10 x Box Jump

Skill - Handstand & HSW

Metcon (quality)

EMOM for 15 minutes:
1. Handstand walk / HS 10m (5+5m posts)
2. L-sit hold for 10-30s.
3. Rest

Front Squat x 6
nouseva paino
rest 2-3min btw sets

Every beginning 45s x 8
4 tng power snatch 55-65%