3rds
10-12 Single leg glute ham bridge / gluteham bridge skaalattuna
rest 60-90s
10-12 Goblet Squat, 4s alaslasku
rest 60-90s

For time
21-18-15-12-9-6-3
Cal row
Dumbell snatch 22,5/15kg
Timecap: 14 mins

Front Squat:
8 x 2 @70-75%, every 60s.
- good form

AMRAP 20min
30 Wall balls @9/6kg
20 USA swing @ 32/24kg
10 Bar Muscle-ups / 10 strict c2b / 10 strict pull up
20 Goblet Squats @ 32/24kg
30 Calorie Bike Erg / Row / Ski (20 cals Assault Bike)
GOAL: 2+ rounds

AMRAP 15:00
Run 200 Meters
15 Overhead Squats @42.5/30kg
2 Rope Climbs / 4 rope from ground to standing

Goal: 3+ rounds

4 rounds for time;
5/leg Double KB Front Rack Step-ups @16/12kg
30m Farmer Carry
250 Meter Row/Ski/500m bike
Timecap: 12 mins

5 Rounds with a Partner
30 Calorie Row
30 m wheel barrow each
30 USA Kettlebell Swings@24/16kg
60 Double Unders
- Goal: Split work in half - your pace should be challenging, but not maximal
- TIME CAP = 30:00

Extra:DB Plank Pull Through: 3 x 8-10 each side. Rest 60s.

A) Hang power snatch - 15 mins

• Build up to a heavy 3 rep in 6-7 sets
• Rest 2:00 between sets

B)
4 sets (1 set every 4:00)
3 squat snatches@43/30 kg
12 double unders
6 power snatches@43/30 kg
24 double unders
9 overhead squats@43/30 kg
36 double unders

Rx+: 52/35 kg

Power clean complex

6-8sets:

1 Power clean + 2 hang power clean 70-80%

AMRAP 8
10 ttb
10m hs walk
* cash out
For time:
200 DU
.
.
SCALED AMRAP 8
6 ttb
3 wall walk
* cash out
For time:
100 DU