3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (45/60 kg)
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
AMRAP 10:
5 power cleans (55/80 kg)
10 toes-to-bars
Pre-workout:
EMOM 10:
1 hang power clean
For time:
5 rounds:
12 alternating box step-ups (51/61 cm)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (51/61 cm)
3 wall walks
Tiimikas kell 10:00!
PARTNER SMALL
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (15/22.5 kg)
DB clean and jerk/left arm (15/22.5 kg)
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
4 rounds for time:
10 deadlifts (70/102 kg)
30 wall-ball shots (6/9 kg) (2.7/3 m)
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (15/22.5 kg) after each set of sit-ups
AMRAP 12:
10-calorie row
3 thrusters (45/60 kg)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.