“Horse Shoe”
AMRAP 10:
6 overhead squats (35/50 kg)
9 strict ring dips
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
Tiimikas kell 10:00!
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (45/60 kg)
Jack
AMRAP 20:
10 push presses (35/50 kg)
10 kettlebell swings (16/32 kg)
10 box jumps (51/61 cm)
Pre-workout:
EMOM 9:
1 push press
– Build in load.
3-3-3-3-3 reps for load:
Front squat
For time:
10 wall walks
800/1,000-m row
10 wall walks
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Loredo
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Post-workout:
Tabata hollow rocks
Boxis tiimikas kell 10:00!