10-10-8-8-8-8
- rest 90 s between
- add weight when reps go down

2 x 10 Min AMRAP

A.
10-15 t2b
8 DB thrusters 2x22.5/15kg
35 DU’s

Rest 5 Mins

B.
20/15 Cal row or bike
30 wall balls

Post total reps and breakdown in comments

"Charlie Horse"

For time

10 Wallball
15/12 Calorie Assault Bike
20 Wallball
15/12 Calorie Assault Bike
30 Wallball
15/12 Calorie Assault Bike
40 Wallball
15/12 Calorie Assault Bike
50 Wallball
15/12 Calorie Assault Bike

Wb 20/14lb

Triset of :
A,
Bulgarian split squat
4 x 8/side
- use KB, Dumbell
- increase weight each set

B,
KB/DB Romanian Deadlift
4x10 reps
- same weight

C,
KB/DB Turkish sit up
4x 12reps
- light weight

REST after each round 90 sec

1) deadlift 3x3x90%

6 Bar MU
4 Front Squat 80/60kg
30 DU

Warm-up:
3x
15/12 Calories erg
20 Cossack squats
10 Sotts press BTN
5 High box jumps

A) Snatch

Snatch EMOM 10:
1 @ 85%

Hang power snatch, 4 x 3 @ 65-70%

B) Back squats

3x5 @ 68%
3 @ 72%
2 @ 75%

+
3x2-3 High box jumps. Mahdollisimman suorille jaloille.

C) Accessory:

3x
20 Alternating V-ups
1:00 min plank hold
30 Flutter kicks

Bonus:

4 x 12 Dumbbell bicep curl, alternating arms
4 x 15 BTN 1-arm dumbbell tricep extensions.

10 min ARMAP
10 wall balls 9kg/6kg
10 hang power cleans 60kg/45kg
30 DU
10 T2B
1 rope climb

Warm-up:
3x
15/12 Calories erg
20 Cossack squats
10 Sotts press BTN
5 High box jumps

A) Snatch

3 x 3 @ 75%
3 x 2 @ 78%
3 x 1 @ 82%

Snatch pull from deficit, 3 x 5 @ 55% (maastavedon 1RM)
B) Back squats

6 @ 74%
5 @ 77%
2x4 @ 81%
3 @ 85%

+
3x2-3 High box jumps. Mahdollisimman suorille jaloille.

C) Accessory:

3x
20 V-ups
1:00 min plank hold
20 Flutter kicks

Bonus:

4 x 12 Barbell bicep curl
4 x 15 BTN barbell tricep extensions, close grip.

Floor Press
8 x 3. Every 60s.
- These are speed focused reps, so pick a weight that avoids grinding.
- Grip your choice today