A. Outdoor

AMRAP’ 30:

400m Run
20 push ups
20 m walking Lunges
20 Abmat Sit Ups
400m Run
20 DB STOH
20 pull Ups
20 Abmat Sit Ups

A. A bit like Chad

FT (Everything Synchronised)

5 Rounds
10/8 Cal Echo
10 Box Step ups to 20''

Rest 2

5 Rounds
10 DB Front Squats
10 Box Step Ups to 24''

Rest 2

5 Rounds
10 DB Hang Squat Cleans
10 Box Jumps to 24'' and 20''

A. Amrap‘40

400 m run
50 WB (14/10 lbs)
400 m run
200 m Farmers Carry (2x16/12 kg)
400 m run
50 AKBS (16/12 kg)

A. Back Squat 3 x 4

4 Back Squat
4 Back Squat
4 Back Squat

Work at RPE 8-9 all sets

B1. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

RPE 8-9

B2. Double Kettlebell Overhead Press 3 x 6-12

6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press

RPE 8-9

C. Upper Back Accessories

3 sets
20-30 seated banded row with 1s hold at peak contraction (red/blue)
Rest 45s