Author: weeanja

6 Rounds
6 Snatches
6 Golfswing Platerotation each side
12 SDHP
12 Plate OHS

RX: 40/30 Kg
15/10 Kg

EMOM 10
10 Lanes Sprint
10 V-Ups

AMRAP 15
6 DB Hang Powerclean&Squatjerk 22,5/15
8 Burpee-T2B
20 Double Unders/ 40 SU

AMRAP 20
10 Lanes KB Farmer Walk
20 KB SDHP
30 Lanes Sprints
40 Cal. Bike/Row
50 KB Shoulder to overhead

one work one rest

RX: 24/16 Kg

AMRAP 5
Buy in: 40 Wallballs
12 Cleans
12 Burpees over Bar

Rest 3 Min.
AMRAP 5
Buy in : 30 Wallballs
9 Cleans
9 Burpees over Bar

Rest 3 Min.
AMRAP 5
Buy in: 20 Wallballs
6 Cleans
6 Burpees over Bar

RX: 40/30 Kg

120 DB Snatches
70 Cal. Bike/Row
70 DB Box Step ups
150 DU

Every 6 Min. new Movement
One Work one Rest
TC: 20 Min
RX: 22,5/15 Kg

AMRAP 4
10 Deadlift
10 Sit ups

2 Min. Rest

AMRAP 4
10 Cal. Bike/Row
10 Burpees

RX: 70/50 Kg

Teams of 2
33-27-21-15-9
Thruster
C2B Pull ups

RX: 40/30 Kg

Odd:
2 Power Cleans
2 Squat Cleans
10 Push ups

Even:
2 Power Snatches
2 Squat Snatches
10 Sit ups

RX: 40/30 Kg

AMRAP 18
30 Team Barbell Thruster
50 Jumping Lunges
30 Synchro Burpees over Bar
50 Knee Tuck Jumps

RX: 20/10 Kg