Not for time!

”Single KB/DB DT” 5 rds

12 Single arm KB DL
9 KB Hang cleans
6 KB push press

-one round is when you have completed both sides.
-use weight which you can move well. Focus on quality.

30 Min AMRAP
400m Run
16 KB Cleans 8/8 24/16Kg
16 overhead lunges 8/8 24/16Kg
12 C2B

Amrap 20
800m run
50 DU`s
500m rowing
20 burpees

just for sweat

For time

50 Front squats (from the floor)
75 bar facing burpees
100 Box jump overs

L1: 60/40kg
L2: 70/45kg

"Goal" time 20 min

0-10 minutes AMRAP
1000 meter row
30 DB or KB squats
30 pull-ups

10-20 min AMRAP
500 meters ski or bike
50 T2B
500 meter ski or bike

20-30min AMRAP
400 meter run
21 KB swings
7 push ups

• if it's a big class people can start at different AMRAPs

Shoulder press 4 x 8

20min EMOM

5-15 Pullups
10-20 Cal. Row
5-15 Toes-to-bar
5-15 Ring Dips
30-50 Double Unders

Pause Back Squat (3sec)
1x5 @75%
1x3 @80%
1x2 @85%
2x1 @90%

Add 2,5-5kg from last week

Squat stamina:
EMOM 9
1: 10 back squats
2: rest
3: 8 back squats
4: rest
5: 6 back squats
6: rest
7: 4 back squats
8: rest
9: 2 back squats

AMRAP 40, just sweat

400 m run
20 box jumps
20 push ups
30 pistols, alternating
500m rowing
20 deadlift 80/50kg
20 stepping lunge
30 burpees