Weekly Special: C2B Pull Up
Team of 2
4 rounds
50 Double Unders
20 Box Jumps
20 Thrusters
20 C2B Pull Ups
20 Sit Ups
20 Push Ups
Rx:
Box Jump: 60 / 50 cm
Thruster: 45 / 30 kg
Weekly Special: C2B Pull Up
60 American Kettlebell Swings
10 Handstand Push Ups
40 Russian Kettlebell Swings
10 Handstand Push Ups
20 one arm Kettlebell Swings (10 each arm)
10 Handstand Push Ups
10 one arm alternating Kettlebell Snatches
10 Handstand Push Ups
Rx: 32 / 24 kg
Weekly Special: C2B Pull Up
Team of 2
AMRAP 27
50 Wall Balls
50 Toes-to-bar
50 Double Unders
50 Dumbbell Snatches
50 Kettlebell Thrusters
Rx
Wall Ball: 9 / 6 kg
DB Snatch: 22,5 / 15 kg
KB Thruster: 24 / 16 kg
At each break, both athletes do 5 burpees
Weekly Special: C2B Pull Up
27 Thrusters
24 Pull Ups
21 Squat Cleans
18 Push Jerks
15 Power Snatches
12 Sumo Deadlift High Pulls
Rx: 45 / 30 kg
Weekly Special: C2B Pull Up
AMRAP 11
11 Push Presses
30 Double Unders
11 Air Squats
Rx: 50 / 35 kg
2 rounds
5 Burpees
5 Burpees
10 Air Squats
5 Burpees
10 Air Squats
15 Tuck Ups
5 Burpees
10 Air Squats
15 Tuck Ups
20 Kettlebell Swings
5 minutes Jump Rope
Rx: 32 / 24 kg
3 rounds Kettlebell Complex
5 reps of each movement
Snatch
Bent Leg Deadlift
Snatch
Front Squat
Snatch
Bent Over Row
Snatch
Rx: 24 / 16 kg
The complex must be completed unbroken
2 rounds
200m run
rest: 2 minutes
200m run
rest: 1 Minute
100m sprint
45% – 50% – 55% – 60% – 65%
Hang Clean & Jerk
45% – 50% – 55% – 60% – 65%
3-position Puase Clean DL
100%
40-30-20-10
cal Row
Deadlifts
40-30-20-10
Sit Ups
Front Squats
Rx:
Deadlift: 90 / 70 kg
Front Squat: 60 / 40kg
