3 rounds for time
20 WB
20 Sumo DL High Pull @30/20kg
20 Box jump @ 60/50cm
20 Push Press @30/20kg
20 cal row

1 min rest between rounds
Score : total time

Timecap: 30 mins

1000 Meter Row
6 Rounds “The Chief” (135/95)
500 Meter Row
4 Rounds “The Chief” (135/95)
250 Meter Row
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Front squat
3 x 5 @ 70-75%,
2-3min recovery between sets

8 rounds, 20 seconds on, 20 seconds off:
* Hang power snatch, max reps (40-50% 1RM snatch)

Rest 90 seconds.

For time:

• 400m run with sandbag (20/15kg)

Post results for both

6 min AMRAP:

• 1 x deadlift (75% 1RM)
• 1 x burbee (both hands touch the bar 6 inches above max reach)
• 2 x deadlift
• 2 x burbee
• 3 x deadlift
• 3 x burbee ...

E2MOM for 10 rounds:

20m Prowler Push + burpee

Overall RPE 4-5 (first rounds are easier, rounds 7-10 makes this workout spicy)

Push the prowler hard. Add one burpee to each round. Final round is with 10 burpees. You should complete each round under 60sec.

• Petter Fet's 6 week program (for becoming awesome)
• Level 4

AMRAP 20
10 Front Squat 50/35kg
10 Push Press
30 Lateral Jump over bar
10 Toes-to-bar

21 Front squat
200m Run
21 Push-up

15 Front squat
200m Run
15 Push-up

9 Front squat
200m Run
9 Push up

12min time gap
M:40-55kg
W;30-40kg