Author: Christian Sieger

Amrap 11
30/20 Cal Row
20/10 Push ups

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

teams of 2
31 power cleans 60/40kg
10 Wall Walks (each)
17 Jerks
500m Row (each)
95 synchron Burpees (each)

3 Rounds for Time
20 Wall Balls
15 Burpee Box jumps

„Helen“
3 RFT
400m Run
21 KB Swings
12 Pull Ups
Rx: 24/16kg

10-15-20-25-30 unbroken Wall balls
Rest 1:1

Emom 28 min A: 4-7 strict Pull ups
B: Hollow rock C:18/15 cal row D: plank hold

5 RFT
6 DL
6 Lunges
6 Thruster
10 sec Overhead Hold
2x16kg/ 2x8kg
Rest 2:00 btw rounds

*3 rounds not for time
Row 500m
5-10 Strict TTB
7 hang power snatches
40/30 7 OHS