70%
Team of 2
100 Squat Clean Wall Balls
20 Toes To Bar
100 Push Ups
20 Toes To Bar
100 Russian Kettlebell Swings
20 Toes To Bar
Rx:
Medball Clean: 9 / 6 kg
Kettlebell Swing: 24 / 16 kg
work only on the exercises while your partner is in the farmer carry (24 / 16 kg)
2 rounds
100 Double Unders
80 Air Squats
60 Sit Ups
40 Burpees
20 Pull Ups
3 Man Makers
3 Bear Complex
Rx:
Man Maker: 22,5 / 15 kg
Bear Complex: 50 / 30 kg
75%
AMRAP 17
1 – 1 – 1
2 – 2 – 2
3 – 3 – 3
…
Clusters
Sumodeadlift High Pulls
Burpees over the bar
Rx: 45 / 30 kg
60% – 65% – 70% – 75% – 60%
50 Double Unders
40 Toes-to-bar
30 Power Snatches
20 Clusters
Rx: 40 / 25 kg
70%
Tesm of 3
1.500m row
150 Dumbbell Cleans
150 Dumbbell Squats
150 Dumbbell Jerks
1.500m row
Rx: 22,5 / 15 kg
Change every 250m
Buy-in: 400m run
3 rounds
30 Overhead Lunges
20 Box Dips
10 Box Jumps
20 Kettlebell Jerks
30 Jumping Jacks
Buy-out: 400m run
Rx:
Kettlebell: 24 / 16 kg
Box Jumps: 60 / 50 cm
21-15-9
Kettlebell Thrusters (left arm)
Sit Ups
21-15-9
Kettlebell Thrusters (right arm)
5 rounds
400m running
200m jogging
400m running
200m jogging
rest: 2 minutes
3-position Snatch
3-position Snatch
50% – 55% – 60% – 65% – 70%
50% – 55% – 60% – 65% – 70%
110%
100 Burpee Box Jump Overs
800 m Run
100 Wall Balls
800 m Run
200 Double Unders
800 m Run
Rx:
Box Jump Over: 60 / 50cm
Wall Ball: 9 / 6 kg
