12 minute ladder of:
1 x deadlift 140kg/95kg
2 x muscle-ups
3 x squat cleans 70kg/50kg
4 x handstand push-ups
(+1 rep each movement)
2 x deadlift 140kg/95kg
3 x muscle-ups
4 x squat cleans 70kg/50kg
5 x handstand push-ups
3,4,5,6
4,5,6,7... and so on
15 minute amrap of:
21 x double-unders
15 x toes to bar
9 x thrusters 50kg/35kg
12 minute amrap of:
12 x sumo deadlift high pull 42.5kg/30kg
12 x push press 42.5kg/30kg
12 x pull-ups
15 minute emom of:
3 x power snatch 60kg/40kg
4 x overhead squat 60kg/40kg
5 x burpee over bar
-score is rounds completed-
12 minute amrap of:
24 x double-unders
12 x deadlifts 70kg/50kg
9 x hang power cleans 70kg/50kg
6 x shoulder to overhead 70kg/50kg
-4:00 rest-
12 minute amrap of:
10 x pull-ups
20 x push-ups
30 x wall balls
-4:00 rest-
8 rounds of:
1 minute on / 30 seconds off
row for max meters
4 rounds for time of:
10 x bar facing burpees
15 x power cleans 50kg/35kg
20 x front squats 50kg/35kg
3 rounds for max reps of:
1 minute - ski erg calories
-20 seconds rest-
1 minute - thrusters 35kg/25kg
-20 seconds rest-
1 minute - burpee box overs
-20 seconds rest-
1 minute - wall balls
-20 seconds rest-
18 minute amrap of:
50 x wall balls
50 x kettle bell swings 24kg/16kg
25 x pull-ups
25 x dumbbell thrusters 20kg/12.5kg
**every time you break = 5 x burpees**
5 rounds - 60 seconds on / 30 seconds off for max reps of:
alternate between
1 - row for calories
2 - hang power clean & jerk 50kg/35kg
3 - bar facing burpees
12 minute amrap of:
5 x handstand push-ups
10 x deadlifts 100kg/70kg
20 x air squats