3 - 4 rounds

10 bench press / challenging push up
40 m body weight walking lunge
80 m farmers walk 32/24kg

AMRAP20
In pairs
Cash in 1000m run (together)
Amrap
Row calories

*the goal is to get as many calories in the row as possible. Only one rows at a time. You may switch as you like.

EMOM 10

5 Push Press

AHAFA

Death by wall ball shots

On the first minute 1 wall ball shot, on the second 2 until you can't make the reps in that round.
Timecap 20 min.

Score is all the reps together.

EMOM
10 x 2 Hang Clean

5 Rounds

Every 2:30
12 Burpee box jump (60/50cm)
8 Dual KB front rack squat (24/16kg)

3 - 2 - 2 - 2+

Deadstop

TM (1 rep reserve every set)

At the Gym

1.
Clean & Jerks

3 x 3 Muscle cleans + Push presses

*Focus on the bar path and hip extension. Keep it light.

3 x 2 Power cleans + Push jerks

*Technique first but here you can go heavier.

*You can do these every 3minutes or more relaxed about 2 minute rest between set.

2.
Conditioning

”Barbells and friends again”
Teams of two or three, everyone has their own barbell
You go - I go -style
Divide the reps as you like

AMRAP15
30 power cleans
15 barbell over burpees
30 push jerks
15 barbell over burpees
30 front squats
15 barbell over burpees
30 thrusters
15 barbell over burpees

*35/25kg barbell. Keep the barbell light and focus on cycling effectively. HAVE FUN <333

OR

Anywhere

1.
Strength
EMOM21
1. Single arm strict press (R)
2. Single arm strict press (L)
3. Single arm over head squat (R)
4. Single arm over head squat (L)
5. Turkish get up (R)
6. Turkish get up (L)
7. Rest

2.
Conditioning
AMRAP10
14 Single arm power cleans
7 barbell over burpees
14 Single arm push jerks
7 barbell over burpees
14 front squats
7 barbell over burpees
14 single arm thrusters
7 barbell over burpees

*Can be done with KB or DB or something odd!

”Man Maker”
For time:
30 Man Makers (50, 30)

15:00 Cap

Find TM 15min

Power clean + Clean + Front squat