15 min. AMRAP

1 squat clean 80 kg.
1 burpee
ad one rep to each every round - round 2: 2 squat cleans 80kg
2 burpees
round 3: 3 squat cleans 80kg.
3 burpess..... and so forth
score is total amount of reps

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg

AMRAP 25
16m oh lunges 40kg.
16m handstand walk

Score is reps done (1 meter is 1 rep)

12 Min amrap

• 24 Double unders
• 12 Burpees
• 12 Steps walking lunges 2x24kg kettlebells in front rack

Each step of the lunges counts as a rep

SCORES TO BEAT

Beginner athlete: 2 rounds and 12reps
Average athlete: 3 rounds and 18reps
Advanced athlete: 4 rounds and 24reps
Elite athlete: 5 rounds and 29reps
Regional athlete: 6 rounds and 3reps

• 10 Burpees
• 20 Burpees
• 30 Burpees
• 40 Burpees
• 50 Burpees

Take a 2 minute (No more, no less) break between sets and go all out

Score is your total time

Any workout that is not specified/defined

4 x 3 min amrap

1 min break between rounds

• 12 Kettlebell swings 24kg/20kg
• 12 walking Lunges
• 12 Pushups
• 12 walking Lunges

Score is your total amount of reps

12 RFT

w. A heavy kettlebell - Alternate arms between round - so you Will do 1 round with one arm, Then 1 round with the other arm, Then one round with the first arm etc...

• 9 Deadlifts
• 6 Hang power Cleans
• 3 push Press

For time

• 42/30/18 Kb Full swings
• 21/15/9 Burpees

5 RFT

One round is:

• 500m Run
• 3 rounds of complex

Complex:

• 9 Deadlifts 40kg
• 6 Hang power Cleans 40kg
• 3 Shoulder to Overhead 40kg