AMRAP 12:
1 round of Mary
1 round of DT
+
Rest 6:00
+
2 rounds of:
1:00 wall balls
1:00 SDHP 35/25kg
1:00 box jumps
1:00 push press 35/25kg
1:00 v-ups
1:00 rest
+
Rest 6:00
+
2 rounds of:
1:00 wall balls
1:00 SDHP 35/25kg
1:00 box jumps
1:00 push press 35/25kg
1:00 v-ups
1:00 rest
Back Squat & Strict HSPU
8 sets of:
3 back squats @ Heavy
3 strict HSPU
*rest 2:00 between rounds
For 40 minutes:
20/16 cal cardio machine
60 plate hops to 10kg
10 no-push-up burpee
20/16 cal cardio machine
20 alt. v-ups
5+5 db snatch + windmill
A. Bench press
Build to a heavy 5 @ RPE 10/10
*then 2×5 90%
B. 8-8-5-5 Deadlift
Increase weight each set and build to a moderately heavy set
*pause on the floor for each rep
A. Hip Thrust
3×10 banded @ RPE 6-7/10
B. 3 rounds of:
50 double-unders
200m run
10 shoulder to overhead 60/42,5kg
-rest 1:00 between rounds
A. Low hang power snatch
5×2-3 reps @ RPE 7-8
B. 3 sets, 2:30 on, 1:00 off:
2 rounds of ”Cindy”
Max reps overhead squats in time remaining
-50/35kg
Megawod:
Amrap 12:
5 pull-ups
10 push-ups
15 air squats
+
Rest 5:00
+
Amrap 12:
8 wall balls
12 box over jumps
36 double-unders
+
Rest 5:00
+
Amrap 12:
2-4-6-8-10-12..etc.
Kettlebell snatch 24/16kg
Burpee over kettlebell