with a running clock:
0-12:00
alternating emom of:
1 - 10 x power snatch 60kg / 40kg
2 - 15 / 12 x calorie row
16:00-28:00
alternating emom of:
odd - max wall balls in 40 seconds
even - max sumo deadlift high pull 50kg / 35kg
32:00-44:00
amrap of:
10 x thrusters 40kg / 30kg
10 x bar facing burpees
15 minute amrap of:
15 x russian kettle bell swings 32kg/24kg
20 x wall balls
30 x double unders
for time of:
10-9-8-7-6-5-4-3-2-1 x power snatch 50kg/35kg
2-4-6-8-10-12-14-16-18-20 x burpees over the bar
round 1 = 10 x power snatch + 2 x burpees over the bar
round 2 = 9 x power snatch + 4 x burpees over the bar
etc...
8 minute ladder of:
15 x wall balls
1 x burpee muscle-up
15 x wall balls
2 x burpee muscle-up
continue adding 1 x burpee muscle-up per round.
(rest 3 minutes)
8 minute amreps of:
max thrusters 30kg/20kg
every time you break = ski erg x 10 calories
(rest 3 minutes)
8 minute amrap of diet DT:
12 x deadlifts 50kg/35kg
9 x hang power cleans 50kg/35kg
6 x push jerk 50kg/35kg
(rest 3 minutes)
2 rounds for max calories of:
2 minute assault bike
2 minute rowing
3 rounds for time of:
20 x kettle bell swings 32kg/24kg
20 x press-ups
20 x toes to bar
15 minute amrap of:
20 x double-unders
10 x pull-ups
5 x squat cleans 60kg/40kg
6 rounds for total reps of:
1 minute rowing for calories
1 minute burpees
1 minute double-unders
1 minute rest
**don't sandbag the row or burpees because your good at double-unders... go hard!!**
4 minute amrap of:
15 x cal row
15 x deadlifts 100kg/70kg
15 x toes to bar
(rest 2 mins)
4 minute amrap of:
12 x cal row
12 x deadlifts 110kg/75kg
12 x toes to bar
(rest 2 mins)
4 minute amrap of:
10 x cal row
10 x deadlifts 120kg/80kg
10 x toes to bar
6 minute ladder of:
2 x chest to bar pull-ups
6 x box overs 24"/20"
4 x chest to bar pull-ups
6 x box overs 24"/20"
continue adding 2 reps on the chest to bar pull-ups each round
(rest 3 minutes)
6 minute ladder of:
2 x handstand push-ups
20 x double unders
4 x handstand push-ups
20 x double unders
continue adding 2 reps on the handstand push-ups each round
for time:
buy in - 2000m/1500m x row
50 x clean & jerk 50kg/35kg
20 x bar over burpees
40 x squat cleans 50kg/35kg
20 x bar over burpees
30 x thrusters 50kg/35kg
20 x bar facing burpees
cash out - 2000m/1500m x row