AMRAP 20

Bike 1000 / Row 500m, alternating each round.
20 American Swing 16/12kg
30 Sit-Ups

Upperbody accessory 15 minutes of :

10 Hollow pos. Banded pull-down
10 + 10 DB Row
10 Scull Crushers
10 Reverse Flyers

rest as needed between movements

AMRAP4 x 6, rest 2 (alt. A B & C)
A)
8 rower hamstring curl
16 leg lift over rower
rest of time: row cal

B)
30s handstand hold (wall/free)
16 DDB renegade row
12 DB snatch alt. 1x45/30lb

C)
200m run @ easy pace
20 DU / 40 SU
6 burpee over line

RPE 3-5-4.0

Back Squat 6-6-6-6

@80%

• use same weight across all sets
• 2 mins rest btw sets

AMRAP 2:
20 wall-ball shots
Max ring muscle-ups
– Rest 2:00 between rounds.

Scaled WOD
5 rounds:
AMRAP 2:
20 wall-ball shots
Max jumping C2B/pull up
– Rest 2:00 between rounds.

Strict Press 5-5-5-5

Build to 5RM
--then--

3 x 5 @90% of 5RM

GO every 90sec!

Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
3x 2 muscle snatch + 2 hang power snatch +2 snatch balance 30-50%
4-6x1 power snatch + 2 hang squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+10+8+8 reps@60-65-70-75% of 1rm
rest as needed bwn sets

Metcon
4-5 sets, go new set every 3 minutes (12-15 minutes)
10/13 calories running or bike erg (masters 45+ 9/12 calories
12 double kb deadlifts + 9 hang power cleans + 6 push presses with 16/24kg's
OR
12 double db deadlifts + 9 hang power cleans + 6 push presses with 15/22.5kg's
go at 80-85% effort, time target sub 2 min 10 sec per round
Masters 45/scaled version
10-7-5 reps with rx weights OR rx reps with 20/12.5 or 12kg's
Elite versio = 6 thrusters

Frontsquat 2x2 90-110%

7 sets:
2 Front Squats:
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @80%
Sets 5-7: @85%
- Rest 2min btw sets

5 sets:
3 Power Cleans @60-65%
- Rest as needed btw sets
- Focus on speed/positions!