Weekly Special: C2B Pull Up
Team of 2
AMRAP 27
50 Wall Balls
50 Toes-to-bar
50 Double Unders
50 Dumbbell Snatches
50 Kettlebell Thrusters
Rx
Wall Ball: 9 / 6 kg
DB Snatch: 22,5 / 15 kg
KB Thruster: 24 / 16 kg
At each break, both athletes do 5 burpees
Weekly Special: C2B Pull Up
27 Thrusters
24 Pull Ups
21 Squat Cleans
18 Push Jerks
15 Power Snatches
12 Sumo Deadlift High Pulls
Rx: 45 / 30 kg
Weekly Special: C2B Pull Up
AMRAP 11
11 Push Presses
30 Double Unders
11 Air Squats
Rx: 50 / 35 kg
3 rounds Kettlebell Complex
5 reps of each movement
Snatch
Bent Leg Deadlift
Snatch
Front Squat
Snatch
Bent Over Row
Snatch
Rx: 24 / 16 kg
The complex must be completed unbroken
2 rounds
5 Burpees
5 Burpees
10 Air Squats
5 Burpees
10 Air Squats
15 Tuck Ups
5 Burpees
10 Air Squats
15 Tuck Ups
20 Kettlebell Swings
5 minutes Jump Rope
Rx: 32 / 24 kg
45% – 50% – 55% – 60% – 65%
Hang Clean & Jerk
45% – 50% – 55% – 60% – 65%
3-position Puase Clean DL
100%
2 rounds
200m run
rest: 2 minutes
200m run
rest: 1 Minute
100m sprint
40-30-20-10
cal Row
Deadlifts
40-30-20-10
Sit Ups
Front Squats
Rx:
Deadlift: 90 / 70 kg
Front Squat: 60 / 40kg
Weekly Special: Turkish Get Up
Team of 3
3.000m Row
90 Toes to bar
90 Power Cleans
90 Thrusters
90 synchron Burpees
Rx: 45 / 30 kg
Weekly Special: Turkish Get Up
50 Handstand Push Ups
100 Double Unders
50 Push Ups
100 Double Unders
50 Pull Ups
100 Double Unders
Find your 1 rep max
