5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

5 minute AMRAP
Calorie Row

5 minute AMRAP
10 slam ball
10 Box jumps 24/20”

5 minute AMRAP
DU (singles 2:1)

5 minute AMRAP
10 HRPU
10 Ab mat sit-ups

• 1 minute rest between each AMRAP
• 1 Score =total reps across all AMRAPs

Front rack lunge (with kb's) x12
Deficit Hspu x10-8-6-4-2

(Time cap: 8min.)

*you choose weight/deficit
*scale reps, if needed

Gymnastics Skill Work
3 Rounds for Quality:
L-Sit Hold
Ring Support
Handstand Hold or Walk

• Improve on last week.

5 rounds ME
30s ON, 30s OFF

ROW CAL

For time, share the calories as you want.
Timecap 15 min.

Alternate

Back Squat 8-7-6-5-4, AHAFA
Push Press 8-7-6-5-4, AHAFA

Rest 1-2min between movements. Use 2 barbells if possible.

AMRAP 32:00 with a partner:
Row 5k
Then AMRAP:
10 Hang Power Snatch (35/25kg)
8 Squat Thrusts
6 Toes to Bar

*Score = 5k Row time + Rounds/Reps
*AMRAP work one athlete completes a full round at a time. Split the Row as you want.
*Alternate Scaling Options 5k Row = 5k Run, 20 Minute Bike or Ski Erg Max Cals

DB or KB Bench Press
Work in 3's
4x10 db bench press or Kb

100 DUs
then
3 rounds
10 C2Bs
10 ring dips
10 box over jumps 60cm/50cm
then 100 DUs