3 x 9min amrap/ rest 3min

A)

• 5 power snatch 60/40kg
• 200m row

B)

• 5 ohs 70/50kg
• 200m run

C)

• 10 box over burpee
• 20 kb swing 24/16

3 x in 3min

• 8-10 power clean and jerk 80/52,5kg
• rest of the time row for meters
• rest 3min between rounds

4 x 2 Front squat

• tempo 3010
• leave one rep in the tank
• rest 4 minutes between sets

In 15min find a heavy set of two deadlift

AMRAP10
10 Deadlifts @70/50
10 bar over burpees

*While one works the other holds the barbell in the top position of a deadlift. Everyone has their own barbell. If the one holding the barbell drops it the other working the amrap has to pause too. You may switch as as you like.

Rest 3 minutes

AMRAP10
10 Wall balls
10 DB snatch

*While one works the other hangs at a pull up bar. If the hanger drops the other working the amrap has to pause too. You may switch as as you like.

Rest 3 minutes

AMRAP10
10 Calories row
10 Box jumps

*While one works the other holds a D-ball. If the ball drops the other working the amrap has to pause too. You may switch as as you like.

3 Rounds for time

15/12 Cal row
15 Thrusters 40/25 kg
9 Pull-ups

Timecap 7 min

Build up to a technical 3RM
Keep perfect form

For time:

• 50 walking lunge
• 25 C2B
• 50 Box jumps 24''/20'' or 60cm/50cm
• 25 triple-unders
• 50 back extensions
• 25 ring dips
• 50 K2E
• 25 wall ball
• 50 sit-ups
• 5 rope climbs

3 @60%
2 @70%
2 @75%
3 x 1 @80%

Row 4 x 500m
Work : Rest 1:1

Row fast but row all intervals with the same speed.