Partner workout

25min AMRAP
24 wall ball 20/14
8 bar muscle-up / jumping BMU
6 wall walk

Split reps with partner

PERFORMANCE

2 SETS
2 x 5:00 AMRAP; rest 1:00 Between
10 Up-Downs
10 DB Goblet Squats (22,5kg/35lbs)

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FITNESS

2 x 5:00 AMRAP; rest 1:00 Between
10 Up-Downs
10 DB Goblet Squats @ moderate

• Pick up where you left off.
• RPE 7
• Video: https://vimeo.com/903192026?share=copy

PERFORMANCE

EMOM x 20 MINUTES
MIN 1&2 - 30/25 Cal Bike/Row/Ski
MIN 3 - :50 Max Ring/Bar Muscle-Ups
MIN 4 - 30 Sit-Ups*
MIN 5 - Rest
*15-25 Reps of GHD Optional

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FITNESS

EMOM x 20 MINUTES
MIN 1&2 - 25/20 Cal Bike/Row/Ski
MIN 3 - :50 Max Kip Pull-Ups / Jump Pull-Ups / Chin Over Bar Holds
MIN 4 - 10-20 Sit-Ups
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/903191567?share=copy

EMOM x 8 MINUTES
Complete Gymnastics Option;

A) 2-3 Strict (Banded) Pull-Ups
B) 1-2 Strict Chest to Bars
C) 1 Strict Ring Muscle-Up

For time :

15-12-9
Dual DB Deadlift
Dual DB Hang Squat Cleans

DB´S 22,5/15kg

TC 8

Alternate between Deadlift & Dumbbell Bench Press

7 Deadlift
7 DB Bench Press

5 Sets Both. Start every 2:00 ( Total 20 minutes )

Kipping HSPU technique

AMRAP 2

HSPU

AMRAP 15
3-6-9-12-15-18-21-24...
TTB
Single arm OHS 16/12kg

*20 dus after every rounds

Shoulder workout by Mikael

DELOAD WEEK

Partner outdoor workout

3 rounds for time
Athlete 1: 400m jog
Athlete 2: AMRAP:
5 plate ground to overhead
5 push-up

Straight into

3 rounds for time
Athlete 1: 200m plate overhead carry
Athlete 2: AMRAP:
5 box jump / step-up 60/50
5 seated ab crunch