AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)

7 rounds: 30sec ON, 30sec OFF

Assault or Row

Work hard during the 30sec ON. Keep a steady pace.

Front Squat
4x4

EMOMx8:
Minutes 1-4: 3 Snatches (185/135)
Minutes 5-8: 5 Clean and Jerks (185/135)

4 rounds, rest 1-2min between movements:

1) 6+6 KB Front Rack Weighted Box Step-Ups, (Alternate legs on each step) AHAFA
2) 5-10 Strict C2B/Pull-Up
3) 10-15 Parallette Push-Up
5) 10sec Banded Core Hold

Go by feel.

7 rounds:

Run 400m
16 Wallball
8 TTB

Rest 90sec between rounds

Hit the running hard! Scale if needed. Try to keep a steady pace.

5min AMRAP

• 3 Deadlift 130kg/90kg
• 30 DU

Rest 4min

5min AMRAP

• 4 Front squat 80kg/50kg
• 8 Bar facing burpee

Your score will be the total amount of reps completed. Bar starts from the floor.

For 20 to 30 minutes at relaxed pace
20 cal Assault bike
5 Slow + controlled Jefferson curl @ empty barbell
3 to 10 Strict chin up or pull up
“27 Push-ups”
10m Sled drag sideways (left), slow pace @ moderate load
10m Sled drag sideways (right), slow pace @ moderate load
2 to 5 Skin the cats
10m Standing arm over arm sled drag, steady pace @ moderate load
20 (10 per side) Box step up, alternating @ high box
20 Sit-up
20 Hip extension

Every 90s for 6 sets
6 x back squats (fairly easy weights)

16min, alkavalla

• parillisella minuutilla 5-10 leuanveto
• parittomalla minuutilla 8-15 rengaspunnerrus

Tulokseen toistot, kommenttiin sarjat.