6 Rounds for time

• 20 Burbees
• 10 Steps walking OH lunges left hand*
• 10 Steps walking OH lunges right hand*

Use a kettlebell for the overhead lunges - Note Kb weight as comment

TIMES TO BEAT

Beginner athlete: 22min 9sec
Average athlete: 18min 27sec
Advanced athlete: 14min 46sec
Elite athlete: 11min 4sec
Regional athlete: 9min 36sec

11 ROUNDS FOR TIME:

• 29 Double unders
• 4 Squat cleans 60kg
• 16 Pullups

............................

TIMES TO BEAT

Beginner athlete: 33min 0sec
Average athlete: 27min 30sec
Advanced athlete: 22min 0sec
Elite athlete: 16min 30sec
Regional athlete: 14min 18sec

5 Min amrap

• Burbees

Start every minute - do 10 air squats (50 in total)

Score is the total amount of burbees performed

100 Burbees for time.......

Start every minute with 30 seconds in the plank position

Amrap 2x4min

First perform the first amrap, take a 1 min break and then perform the second amrap..... Score is total reps performed

FIRST 4 MIN AMRAP
- 12 KB SWINGS 20KG
- 12 GOBLET SQUATS 20kg
- 12 PUSHUPS

SECOND 4 MIN AMRAP
- 8 KB SWINGS 20KG
- 8 GOBLET SQUATS 20KG
- 8 PUSHUPS

10 runder af:

10 snathes 40kg
10 bar faceing burbees

6 Rounds for time

Use a 24kg or 20kg kettlebell for the thrusters and lunges depending on what you have available

• 6 One hand Thrusters (right)
• 12 Steps one hand OH lunges (right)
• 6 Burbees
• 6 One hand Thrusters (Left)
• 12 Steps one hand OH lunges (left)
• 6 Burbees

20 min amrap

• 20m Handstand walk
• 20 Power cleans 2x15kg dumbells
• 20 Box step overs holding dumbells
• 20 Pullups

Every m handstand walk counts as a rep

5 RFT

• 5 Deadlifts 100kg
• 10 HSPU
• 15 Wallballs

AMRAP 2

• 12 KB Alternating snatches 24kg kettlebell
• 6 Burbees

1 MIN BREAK

AMRAP 2

• 12 KB swings 24kg kettlebell
• 6 Strict Pullups

1 MIN BREAK

AMRAP 2

• 12 KB Alternating snatches 24kg kettlebell
• 6 Burbees

THE SCORE IS YOUR TOTAL PERFORMED REPS FROM ALL 3 AMRAPS