Close Grip Floor Press: 4 x 6
- Rest 90s.

Between work sets complete 10 DB Hammer Curls

In pair
200 Cal. Bike/Assault Bike
3000m Row
Max Cal. Bike/Assault Bike until the clock hits 30min

Teams of 3:

3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike / Row

Directly Into...

21 Clean and Jerks (50/35)
21 Clean and Jerks (60/40)
21 Clean and Jerks (70/45)
21 Clean and Jerks (80/50)
21 Clean and Jerks (90/55)

Time cap: 30min.

40 MIN WITH PARTNER:

Partner 1:
1000m Row

Partner 2:
Amrap:
200m Run
15 Box Step Over
12 KB Snatch (alternating) 12/16kg
9 Push up

Change every time the row is completed! And start the Amrap where the other one ended it.

The other one can start the amrap only when the other one has started to row.

Easy pace!

The Result is amraps completed together

Banded OH Triceps Extensions: 4 x 15. Rest 60s.

if core&skip, KB, API and row are done:

5 R FT, 35 min cap

30 KB swings 24/16 kg
30 Burpees
30 Sit-ups

AMRAP 7

10 Clean & Jerk 12/16kg KB
20 Sit up

Every 90s:

3x5 Squat Snatch

40-50% of 1 RM Snatch

Every 90s:

3x5 Hip Squat Snatch

40-50% of 1 RM Snatch

AMRAP 12
6 bar facing burpee
4 C2b/ kipping pull up
1 Squat clean + 1 front squat @80/52,5kg
Notes: Adjust weight as needed
Rx+: @90/60kg
Goal: 7+rounds