4 Sets :

AMRAP 4

24m Dual DB Walking Lunges
6 Dual DB Thrusters
10 DB Over Burpees
Row Calories Remaining Time

AMRAP 4
10 DB Over Burpees
6 Dual DB Thrusters
24m Dual DB Walking Lunges
Row Calories Remaining Time

• Active recovery 4:00 between Amrap´s -

DB´S 22,5/15kg
Masters 45+ 15/10kg

Score : Calories.

Front Squat 6x6 @70%

Rest about 2-3 minutes btw sets.

5x (Squat Clean + 2 Front Squats) build up to heavy but not max

3x Max Strict Ring Dips or Strict Dips (if you do over 20 reps in the first round, add weight in the second. If you do less than 10 reps in the second round take the weight off).

• 2min rest between rounds

Write down the total number of reps.

4x3 Pause Front Squat.
All sets at 80%

3 secs at the bottom of each rep and no bounce.

Your front squat max might be unknown, you can use 85% of your max back Squat as your 1RM.

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

TC 30

In teams of 2 for time

2 rounds

• 30 Partner deadlift 200kg/130kg
• 90 Partner wallball 20lbs/14lbs
• 30 Partner burpee

4x2
Squat snatch 82-85%
No fails

Back Squat 5x8
AHAP

Vauhtipunnerrus 3x5 toistoa, kevyehkö paino

samat painot, 2 min tauot