AMRAP 15 min for Quality
10 each Renegade Rows (50/35)
25 Meter Sled Press
40 Double Unders
Rest 60s

– Goal: Sustainable pace, your choice of sled weight.

Easy warm-up jog outside (bring running shoes)

A) "Annie"
For time
50-40-30-20-10
Double unders
Sit-ups

B) Accumulate 2min L-sit hold and 3min
arch hold

Floor Press
Build to a heavy 4 over 5 sets; rest 2-3 min btw sets
– Sets of 5,4,4,4,4

9-15-21 for time
DB front squat 22,5/15
DB hang snatch 22,5/15

EMOM x 8

1) 20-50 DU
2) 5-15 push up

6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest

Back squats with pause
5x2 reps
- 3 sec pause at bottom
- add weight each set
- find heaviest Double of the day
- ask partner to count
- NO rebounce
- 2 mins rest
- improve on last week!

4rds
A1 DB Incline Bench Press 8
Lepo 90s
A2 Feet elevated Ring Row 8
Lepo 90s

4rds
B1 Vipunosto sivuille 10-12
Lepo 60s
B2 Chest Flyes 10-12

"Jackie"
For time:

1000 m row
50 thruster 20/15kg
30 pull ups
TC 12min

Extra:
Hammer Curl w. Iso Hold: 3 x 10-12 each. Rest 60s
- Start non-dominant side first

2 Rounds:

AMRAP 8

20 Air Squat
7 Ring Push Ups
5 Deadlift 120/80kg ( Masters 40+ 100/70kg )

AMRAP 8

Any Machine Calories

AMRAP 8

5 Power Clean
3 STOH
5 Front Squat

Barbell 60% of Power Clean