Author: weeanja

200/400 DU/SU
25 Cal Bike or Row+10 KB Swings
65 SDHP
25 Cal Bike or Row+10 KB Swings
65 Shoulder to Overhead
25 Cal Bike or Row+10 KB Swings
50 Pull ups
25 Cal Bike or Row+10 KB Swings
50 HSPU
25 Cal Bike or Row+10 KB Swings
80 Front Squats
25 Cal Bike or Row+10 KB Swings
80 DB Hang Power Snatch
25 Cal Bike or Row+10 KB Swings
50 OHS
25 Cal Bike or Row+10 KB Swings
80 DB Hang Power C&J

Every 5 Min 5 Devil Press

one work one rest

RX: 32/24 Kg KB
30/20 Kg Bar
15/10 DB
TC: 45 Min

3 Rounds
50 Mountain Climbers
40 Tuck Jumps
30 DB Overhead Lunges (1DB)
20 Pull ups

RX: 22,5/15 Kg

AMRAP 20
1 DL 90%
10 T2B
15 Bar Facing Burpees

10 Boxjump Overs
15 KB SDHP 32/24 Kg
20 Sit ups

10 Rounds for Time
9 Thruster
35 DU/SU

Round 1-3 40/30 Kg
Round 4-6 30/20 Kg
Round 7/10 20/15 Kg

TC: 15 Min

2 Rounds
1000m Row
30 Pull ups
30 Single arm DB Shoulder to OH
3000m Bike

One work, two have to hold Loaded Barbell
anyhow they want. Every Barbell drops 5 Synchro Burpees

RX: 22,5/15 Kg

2 Rounds
40 Boxjumps
40 DU
40 KB SDHP
20 Pull ups
10 Synchro Burpees

One work one rest

RX: 32/24 Kg

9-6-3
Thruster 50/30 Kg
HSPU

15-12-9
Thruster 30/20 Kg
Push ups

10 Rounds
2 Lane Sprints
3 Burpees
4 Push ups
5 Air Squats

12 KB Taters
8 Shoulder to Overhead
8/8 KB single arm swings
12 Alternating split jerks

RX: KB 24/16 Kg
Bar 40/30 Kg