AMRAP 8:
2/1 Rope Climb
5 Chest to Bar Kipping Pull-ups
15 Shoulder to Overhead (60/42.5kg)

Rest 2:00

AMRAP 6:
Single Arm Farmer Carry x 15m ea. @ heavy
15 Banded Pushdowns
10 Barbell Rows (60/42.5kg)

• Rx+: Legless RC

Warm-Up: Snatch Drills 1-2 rounds

Barbell Complex. 5-7 sest, rest as needed:

Power Snatch + OHS + Hang Squat Snatch + Squat Snatch

Reps can be drop and go. Scale if needed.

10 min EMOM
Min 1: powercleans (DBs or KBs)
Min2: box jumps

Rest 2 min

10 min EMOM
Min 1: single arm DB or KB snatches
Min 2: jump squats

Rest 2 min

10 min EMOM
Min 1: push press (DB or KB)
Min 2: burpees

• if you have a large class you can incorporate bars if needed

• 45 sec work/ 15 sec transition

4-5 rounds, rest as needed. Use AHAFA weights.

1) 6 Bench Press
2) 8+8 Single Leg KB Deadlift
3) 8 Double Arm KB Row
4) 10 Standing Barbell Biceps Curl

Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

Paritreeni, molemmat tekevät seuraavan:

6x50m farmarikävely
15,12,9,6,3,1 raaka rinnalleveto

Toinen aloittaa farmarikävelystä ja toinen rinnallevedosta. Parilla samat painot käytössä.

Tauko

5 kierrosta
10 venäläinen kierto, vas+oik=1 toisto
15 hyvää huomenta kuminauhalla

6 x 4, 75 %

Palautus 90 sek

8min AMRAP of your choice

Pick 3 movements and make your own rep scheme. Go by feel.

1 min Pigeon stretch / side
1 min Straddle stretch
1 min wall sofa

MVMT PREP
Foam Roll Pec, Lat, Tricep
Banded Upper body
band pull aparts, external rotations
crab reach
Underswitches
scap push ups

(10)

Strength Two
BB Strict Press 5x5
Crossback Lunges 5x5

(15)

You Go I Go On Adderall
Double Dumbbell. F15-20/ M25-30

1 DB Romanian DL
1 DB Bent Over Row
1 DB Clean
1 DB Squat
1 DB Push Press

2 of each, 3,4,5 etc Keep Climbing.
Switch once finished whole Complex.
Partner 2 is doing Plank/ Burpees.

Score is last rep round both partners completed + total Burpees

Max AMRAP 18mins
(25)