Partner Monti
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
15 cleans (45/60 kg)
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
10 snatches (45/60 kg)
7 rounds for time of:
30 double-unders
200-m run
5 rounds for time of:
12 single-arm KB snatches (16/24 kg)
15 hand-release push-ups
30 air squats
HEAVY DAY
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
WOD
AMRAP 20:
2 rope climbs (4.6/4.6 m)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (16/24 kg)
KELL 10.00 TIIMIKAS!
WOD
EMOM 15:
8 burpees
8 wall-ball shots (6/9 kg) (2.7/3 m)
For time:
400-m run
40 ring dips
30 deadlifts (56/84 kg)
20 double-DB step-ups (15/22.5 kg) (51/51 cm)
400-m run
Community Cup Workout 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
Community Cup Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups