AMRAP 20 with a partner:
10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching; one partner works at a time.
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings
For time:
Handstand walk (42m)
40 shoulder presses (25/35 kg)
800-m run
– Complete handstand walks in 7-m segments.
Pre-workout
On a 10:00 clock:
Handstand walk practice
For Time:
100 air squats
50 V-ups
50 DB step-ups (15/22.5 kg) (51/51 cm)
50 V-Ups
100 air squats
– Use two dumbbells; carry any way.
Tiimikas kell 10:00 Boxis!
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (55/85 kg)
– Rest 1:00 between rounds.
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
Post-workout
Accumulate:
50 GHD hip extensions
AMRAP 8:
24 KB swings (16/24 kg)
6 shuttle runs
– 1 shuttle run is 7mtr out and 7 mtr back.
Post-workout
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
3 rounds for time:
24/30-cal bike
15 hang power cleans (35/60 kg)
5 Sets FOR QUALITY Medium/Light weight
1 Hang High Pull + 1 Hang Clean