Author: weeanja

1-1-1
2-2-2
3-3-3
4-4-4 …..

Cluster
Sumo Deadlift High Pull
Burpee over the Bar

11 Push Presses
30 DU
11 Air Squats

RX: 50/35 Kg

"Irvine"
400m Run / 450m Row
23 Push ups
53 Goblet Squats
400m Run / 450m Row
23 Push ups
53 KB Swings
400m Run / 450m Row

RX: KB 24/16 Kg

9-15-21
Thruster
Pull ups

RX: 45/30 Kg

AMRAP 7
5 Hang Power Snatch
5 Front Squat
5 Burpees over the Bar

RX: 50/35 Kg

AMRAP 10
400m Run
Row as much as you can wile Partner is running

Rest 2 Min

AMRAP 5
10 Synchro Burpees
10 Synchro Wall Balls (9/6 Kg)

6 Hang Power Snatch
12 Burpees
6 Hang Power Clean
12 Air Squats

RX: 40/25 Kg

Buy in: 50 T2B

30 DU
20 Sit ups
10 Pull ups

10 Box step ups
10 KB Swings
5 Hand release Burpees

RX: 32/24 Kg