Teams of 2
AMRAP 25:
10/7 Calorie Assault Bike/ Row
10 WallBall 12/9kg
5 Shuttle Runs (10 Meters)

"Bar Crawl"
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135) ...

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135) ...

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Kilos:
135/95 = 61/43
155/105 = 70/48
185/135 = 84/61
225/155 = 102.5/70
275/185 = 124/84

Fs 3x8

AMRAP 5:00
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)

Banded Facepull-aparts x 100 Reps, AFAP.

Deload week split jerk EMOM (QUALITY ONLY!)

EMOM for 12 min of:

2 split jerks

*Choose a moderate weight that moves fast.

In teams of 2 in style of you go, i go

Isabel & Grace
For Time: 30 Snatch (60/45kg)
For Time: 30 C&J (60/45kg)

12 min Time Cap

4x
New Interval every 8th minute

A) 20/15 Cal. Echo Bike
20/15 Cal. Row
14 DB Snatches
10 Burpee over bar (Box Facing)

B) 20/15 Cal. BikeErg
20/15 Cal. SkiErg
20 Wall Balls
20 KB Swings

3 x 10 rep

EMOM x 16:
1.) Single Arm Overhead Walking Lunges
(w/ db/kb)
2.) Row / Air bike (cal)
3.) Single Arm Dumbbell Hang Clean and Jerks
(w/ db)
4.) Rest...

• you choose reps / weights