PERFORMANCE
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs @61/51cm
6 Alt. DB Devils Press @50/35lbs
8 DB Alt. Box Step-Ups

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FITNESS
AMRAP x 15 MINUTES
1 Rope Climb or 6 Strict Hanging Knee Raises
4 Box Jump Overs @51/45cm (step over option)
6 Alt. DB Devils Press @35lbs/10kg
8 DB Alt. Box Step-Ups

• RPE 6-7
• Daily Video: https://vimeo.com/796775539

3 SETS FOR QUALITY
45m/arm KB Suitcase Carry @ light/moderate
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups

• RPE 6
• Daily Video https://vimeo.com/796857774

Front squat 5x60%, 3x5x65%

3 rounds for time
Athlete 1: 22/17 cal row
Athlete 2: AMRAP
20 double under
8 KB swing 24/16

Switching when rowing is ready.

4 Sets x Every 5:00

1:00 Deadlift Hold
10 Weighted L-Sit Ups
10+10 Side Crunch

5x 1-3 negatiivinen RMU

4-5 Rounds for quality
5-10 bar MU scaled pull ups 5-15
15 floor fly db
10 ab roll outs

50 double-unders
5 push presses

ScaledWOD
Every 3:00 x 7 sets for load:
50 single-unders
5 push presses

8-6-4-8-6-4
Power Clean
- Start Light-Mod and build to Moderate-Heavy.
- The second wave of 8-6-4 should be heavier than the first.
- Touch n' Go reps!