Bodybuilding Amrap: 30min

1-3 rope climb
10 Db bench
10 ring row
10+10 suitcase deadlift
20-40m D-ball carry

In teams of 3
30min Biking(or rowing) in 2min gaps.
For Distance

3 rounds for quality
8-10/side one legged box step-up
10 lat pull-down
10-12 push-up (tempo 2020)

1A) Weighted ring dips 3x1x95%
1B) Straight leg Spider man push ups 3x6

Strength
Dragon flags
Strict weighted sit ups

4 rounds for time:

20 Wall ball (9/6 kg)
15 KB swing (24/16 kg)
10 T2B

No harder than 80 % of your max effort, aim for same time per round!

25min Laadukkaasti

8-10 Hauiskääntö
8-10 Ranskalainen punnerrus
8-10 Vipunosto sivuille
8-10 Rengas- tai boxidippi
Submax leuka tai R-soutu yläasennon pito
15-30s Kuppipito
20 Kiertovatsa

A)
Sumo Deadlift against a band
8 x 2 every 60s.
- Approx 60% of 1RM
- These are SPEED reps, reset on 2nd rep

B)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00

50-40-30-20-10
Air Squats
Double Unders
25-20-15-10-5
Cal Row/Bike/Ski
*20 Meter Bear Crawl after each round

• Goal: Sustainable pace
• So first round is 50 squats. 50 DUs, 25 Cal, 20m Bear Crawl
• TIME CAP = 25:00

DELOAD WEEK

Partner workout

20min AMRAP
12+12 Deadlift 50/35
200+200m row
9+9 hang power clean 50/35
200+200m row
6+6 shoulder to overhead 50/35
200+200m row

You go / I go reps.