Author: Christian Sieger

Emom 20
O: 45 sec Row
E: 6 Thruster
Score is max calories
M 45kg W 30kg

Left Arm: 15-12-9
KB Snatches
KB Overhead lunges
Rest 1min

Right Arm: 15-12-9
KB Snatches
KB Overhead lunges

M 24kg
W 12kg
use DB or KB

Every 3min for 6 rounds

10 Knee Raises
10 Burpees
10 Box Jump Overs
10 Ring Rows

Teams of 2
Complete 5000m for time!!!

Row in 500m splits.
Partner A: 500m Row
Partner B:
Amrap of:
3-6-9-….
Knees to Elbows
Ring Dips or Box Dips
20 Double Unders

Time Cap 20min

Score is total time and reps completed

3 Rounds for Time Rounds unbroken:
7 Deadlifts
6 hang Power Cleans
5 Push Jerks
4 Overhead Squats
3 Squat Snatches

12 penalty Burpees if not unbroken

„Jackie“
1000m Row
50 Thruster 20/15kg
30 Pull Ups
Time Cap 15min

For Time
50 Burpee Box Jumps
Time Cap 10 min

Amrap 3min max TTB /KTE
Rest 1min
Amrap 13min
7 Hang Power Cleans
7 Front Squats
14 jumping lunges
21 Wall Balls
Rx:60/30kg

For time
400m Run
Fran 30/15kg
400m Run
Fran 30/15kg
400m Run

5 RFT
15 Wall Balls
15 Power Cleans
Rx: 45/30kg