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
alternating emom for 20 minutes of:
1 - 7 x thrusters 35kg/25kg + 7 x pull-ups + 7 x burpees
2 - max calorie row/ski in 40 seconds
**score is total cals
**fail to hit all the 7s = lose calories of previous round
with a running clock
for time:
0-12:00
1000/800m x row
50 x wall balls *if the ball touches the floor 10 x burpee penalty*
1000/800m x row
15:00-27:00
5 rounds of:
5 x power cleans 60kg/40kg
4 x front squats 60kg/40kg
3 x push press 60kg/40kg
*if you break, 10 x burpee over bar penalty*
30:00-42:00
100x thrusters 40kg/30kg
*when you break, 10 x burpee over bar penalty ... no back racking*
4 minutes:
500/400m x row
50 x double-unders
remaining time max burpees over rower
-rest 2:00-
*repeat*
-rest 2:00-
4 minutes:
50 x wall balls
20 x bar facing burpees
remaining time max deadlifts 100kg/70kg
-rest 2:00-
*repeat*