Author: weeanja

10 Burpee Boxjump over
10 HSPU
10 DB Clusters 15/10 Kg
AMRAP DU in Remaining Time

Rest 1 Min. between Rounds

Every 4 Min. 3 Rounds of:
12 DL
9 Hang Power Clean
6 Shoulder to overhead

R1: 30/20 Kg
R2: 40/30 Kg
R3: 50/35 Kg
R4: 60/40 Kg
R5: 70/45 Kg

50-30-10
Team Barbell-Thruster 20/10 Kg
DB Snatches 22,5/15 Kg (Ow,or)
Moutain Climbers (Ow, or )

TC: 20 Min

120 Double Unders
100 Air Squats
80 Sit ups
60 C2B Pull ups
40 Clean & Jerk
20 HSPU

RX: 40/25 Kg
TC: 20 Min

AMRAP 12
10 Pull ups
10 Weighted Hip raises 22,5/15 Kg
10 DB row with Parallett 22,5/15 Kg
(5 each)

EMOM 8
Odd: Front Squats 40/25 Kg
Evenb: KB Farmers walk 32/24 Kg

Directly into

12-9-6
SDHP 40/25 Kg
HSPU

A) AMRAP 8
10 Team Barbell-Squats
-15 Cal. Bike

Rest 2 Min

B) AMRAP 8
15 Synchro Barfacing Burpees
-400m Row

Rotate after each 15Cal or 400m

21-15-9
Deadlift
C2B Pull ups

RX: 100/70 Kg