Author: weeanja

5-10-15-20-25-30-25-20-15-10-5
Double unders
Hang Power Snatches

RX: 35/25 Kg

3 Rounds for Time
21 Wall Balls
14 HSPU
7 Deadlifts

RX: 143/93 Kg

Death by EMOM
7 Thrusters 35/25
7 Pull ups
7 Burpees

AMRAP 20
12 Lanes Plate Gunwalk 15/10 Kg
Partner hold Plank

30 Plate OHS
Partner hold in Wall sit

30 DB Clean&Jerk 22,5/15 Kg
Partner hold in Side Plank

12 Synchro Burpees

6 Rounds

4 Thruster
5 Snatches
6 Clean&Jerk
7 Pull ups

RX: 42,5/30 Kg

50-40-30-20-10
DU
Sit ups

15 One arm DB Snatches between Rounds

RX: 22,5/15 Kg

AMRAP 3
Burpees

Rest 3 Min

AMRAP 3
Wall Balls

Rest 3 Min

AMRAP 3
Max Cal. Your choice

Buy in: 30 Thruster

5 Rounds
10 Sidestep Burpee over Slamball
10 Rotation Lunges Slamballs

Cash out: 30 Snatches

RX: 30/20 Kg
10/6 Kg

AMRAP 7
Buy in: 50 Box Jumps
15 Pull ups
15 Push ups

Rest 3 Min
AMRAP 5
Buy in: 30 Box Jumps
10 Pull ups
10 Push ups