for time:
10-8-6-4-2 muscle-ups
10-10-10-10-10 thrusters 50kg/35kg
-rest 5:00 + 30 x sit-ups-
10-8-6-4-2 power snatch 60kg/40kg
10-10-10-10-10 bar facing burpees
-rest 5:00 + 30 x sit-ups-
10-8-6-4-2 squat cleans 70kg/45kg
50-50-50-50-50 double-unders
-rest 5:00 + 30 x sit-ups-
1 mile run 'or' 2km row
4 rounds for time of:
10 x power snatch 50kg/35kg
15 x toes to bar
20 x wall balls
20 minute amrap of:
10 x pull-ups
10 x burpee 'jump and touch a high pull up bar'
20 x air squats
for time:
30-20-10
wall balls
kettle bell swings 24kg/16kg
-straight into-
30 x squat cleans 50kg/35kg
for time:
buy in - 100 x double unders
21-15-9
power clean 40kg/30kg
thrusters 40kg/30kg
cash out - 100 x double unders
-rest 3:00-
3 rounds
20/15 x calorie row
15 x burpee puill-ups
-rest 3:00-
21-15-9
sumo deadlift high pull 40kg/30kg
burpee over bar
-rest 3:00-
4 rounds
20/15 x calorie ski
20 x push-ups
5 rounds of:
40 seconds on / 20 seconds off alternating between movements
1 - deadlifts 90kg/60kg
2 - dumbbell thrusters 25kg/15kg
3 - row calories
4 - rest
15 minute amrap of:
30 x double-unders
5 x muscle-ups
30 x double-unders
10 x handstand push-ups
**scale**
- muscle-ups: either your max number of unbroken if below 5 and stick to that number or if you have no muscle-ups double the reps but burpee chest to bar / pull-ups
- double unders: 60 single skips
- handstand push-ups: if you need more than 2 abmats do push press at a challenging weight
"have fun and let us know your score"
14 minute amrap of:
60 x calorie row
50 x toes to bar
40 x wall balls
30 x power cleans 60kg/40kg
20 x muscle-ups
10 minute amrap of:
30 x double-unders
20 x russian kettle bell swings 32kg/24kg
for time:
50 x hang power cleans 45kg/30kg
50 x push press 45kg/30kg
50 x thrusters 45kg/30kg
**every minute do 5 x burpees over the bar**