12 minute AMRAP:

• 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 1 deadlift (75% 1RM)
• 1 round of Cindy
• 2 deadlifts
• 1 round of Cindy
• 3 deadlifts ..

Share the bar with someone

No more than 10 strokes. Record fastest split (ex: 1:24/500m)

Alternating 10 x 90sec work/ 90sec rest

A)
- 20 heavy db snatch (pick weight)
- rest of the time box over jumps

B)
- 20 kb swing 32/24kg
- rest of the time ghd or weighted sit ups

For time:

• 50 box over burpees
• EMOM 2 wall climbs, start with wall climbs

time cap 12min

4-5 Rounds for quality;
10 dips
8 strict pull ups
10/10 tricep kick backs
10 barbell bicep curls
10 ab roll outs

Cruise through this and rest as you need to.

5x5 Pendlay row

Find Power Clean 1 RM in 20 minutes

Working in teams of 4;
25 Min AMRAP;
50 Cal Row / 50 Cal bike (2 team mates in deadhang)
100 strict press 40/30kg ( 3 holding single DB overhead one arm)
100 synchro squats ( dbs 22.5kg, 22.5kg, 15kg and 10kg)

DB 22.5, 22.5, 15 & 10kg

E3MOM
5 x 6-8 hang power clean

Olympia Total

1RM työntö

1RM tempaus

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