IN TEAMS OF 2.

AMRAP x 20 MINUTES
20 Ring Muscle-Ups or Kipping Pull-Ups or Partner Strict or Ring Rows
40 Cal Row/Bike/Ski
60 Wall Balls

*P1 works while P2 rests. Split work as needed.

3 SETS FOR QUALITY
100m KB Suitcase Carry
750/600m Row/Ski
1:00 Jump Rope Practice
20 Up-Downs
20 KB Goblet Alt. Lunges
-Rest 1:00 b/t Sets-

• RPE 6, keep it medium today
• Video: https://vimeo.com/914707902?share=copy

Back Squats
5-5-5
- Keep weight light across all sets. This is a Deload Week.
- RPE 5

PERFORMANCE
6 x 2:30 Work, 1:00 Rest
10 Jump Lunges
30 Total Landmine Rotations @ light
10 Jump Lunges
-Max Bar Muscle-Ups w/ Time Remaining-

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FITNESS
6 x 2:30 Work, 1:00 Rest
10 Jump Lunges / Reverse Lunges
20 Total Landmine Rotations @ light
10 Jump Lunges / Reverse Lunges
-Max Pull-Ups or Ring Rows w/ Time Remaining-

• RPE 8

8 kierrosta

400m juoksu
40 yhden käden kahvakuulaheilautus käden vaihdolla
100m farmarikävely

Core "Optional"

4 rounds:

15-20 GHDSU ( shoulders on hip line )
40 + 40 m One Arm Farmers Carry

For time:
30/24 Calorie Air Bike or 40/30 Cal Row
20 Front Squats @70/47kg
10 Power Cleans
- TIME CAP = 7:00

Extra credit:
1 1/4 Dumbbell Glute Hip Thrust
3 x 10-15 Reps. Rest 60s

A)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00
- Increase from last week if possible

B) Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.
- Increase from last week

Kirjoita tulokseen päivän treenit ja skaalaukset.

Back squat

5-4-3-2-2

• 3 high box jump after each set of squat