3 rounds of:
20 / 15 x calorie row
remaining time - max reps burpee over rower
3 rounds of:
25 x abmat sit-ups
remaining time - max reps dumbbell thrusters 20kg/15kg
3 rounds of:
15 / 10 x calorie ski
remaining time - max reps snatch 40kg/30kg
for time:
*buy in before each round*
30 x air squats
20 x power cleans 60kg/40kg
10 x muscle-ups
+ round movement
round 1 = 30/25 x calorie row
round 2 = 30 x wall balls
round 3 = 100 x double-unders
round 4 = 30 x burpees over bar
round 5 = 30 x box overs
4 rounds, each for time:
40 x double-unders
30 x wall balls
20 x pull-ups
10 x squat cleans 60kg/40kg
-1:30 rest-
4 rounds of:
40 seconds max cal - row
20 seconds rest
40 seconds max - hang power snatch 35kg/25kg
20 seconds rest
---
3:00 rest
---
4 rounds of:
40 seconds max cal - ski erg
20 seconds rest
40 seconds max - dumbbell thrusters 20kg/15kg
20 seconds rest
20 minute amrap of:
30 x double-unders
30 x wall balls
30 x alternating arm dumbbell snatch 25kg/15kg
30 x press-ups
8 minute ladder of:
1 x squat snatch 80%
1 x muscle-up
10 x double-unders
2 x squat snatch 80%
2 x muscle-ups
20 x double-unders
3/3/30
4/4/40 etc...
-4:00 rest-
repeat :)
4 rounds of, 3 minute amrap:
10 x hang power cleans 40kg/30kg
10 x thrusters 40kg/30kg
3 x burpee over bar
-rest 90 seconds-
*pick up where you left off each round*
18 minutes of:
50/40 x calorie row
30 x squat cleans 60kg/40kg
30 x burpee over bar
40/30 x calorie row
20 x squat snatch 60kg/40kg
20 x burpee over bar
30/20 x calorie row
10 x bear complex 60kg/40kg
10 x burpee over bar
-remaining time max reps thrusters 60kg/40kg
-6:00 rest-
18 minutes of:
200 x double-unders
-then reamining time amrap of:
100 x wall balls
75 x kettlebell snatch 24kg/16kg
50 x box overs
25 x burpee muscle-ups
5 rounds of, 45 seconds on / 15 seconds off:
1 - burpee to targert
2 - ski erg calories
3 - russian kettlebell swings 32kg/24kg
4 - wall balls
15 minute amrap of:
50 x double-unders
30 x russian kettlebell swings 32kg/24kg
10 x handstand push-ups