Three rounds:

• 20 L-pull-ups
• 30 toes to bar
• 40 burpees
• 800 m run

AMRAP in 20 minutes:
10 Push Presses 50/35kg
10 Kb swing 24/16kg
10 Box Jump 24/20"

Programming Notes:
- Pick a barbell weight you know you should be able to do 10 unbroken push press reps for at least 8 rounds
- Pick a KB weight you can do unbroken

General Warm-Up

Barbell Warm-Up

• 20 deadlifts (275/185lbs or 125/85 kg)
• 400 m run
• 20 KB swings (2/1.5 pood or 32/24 kg)
• 400 m run
• 20 overhead squats (115/75-85lbs or 50/35 kg)
• 400 m run
• 20 burpees
• 400 m run
• 20 pull-ups (Chest to Bar)
• 400 m run
• 20 box jumps (24″/20” or 60/50 cm)
• 400 m run
• 20 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
• 400 m run

In teams of two version (you go, i go, share reps):
* 30 deadlifts (275/185lbs or 125/85 kg)
* 400 m run
* 30 KB swings (2/1.5 pood or 32/24 kg)
* 400 m run
* 30 overhead squats (115/75-85lbs or 50/35 kg)
* 400 m run
* 30 burpees
* 400 m run
* 30 pull-ups (Chest to Bar)
* 400 m run
* 30 box jumps (24″/20” or 60/50 cm)
* 400 m run
* 30 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
* 400 m run

20 min AMRAP:

6 DL @70-80% 1RM
10 PUSH UP
10 SIT UPS
6 PISTOL SQUATS

3 rounds:

• 800 m run
• 50 back extensions
• 50 sit-ups

"Randy"

For Time:
75 Power Snatches 35/25 kg

• Timecap 8 min

Seven rounds of:

• 15 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
• 15 power cleans, 95 lbs/65 lbs or 42.5 kg/30 kg
• 15 box jumps, 24 inch/ 20 inch or 60 cm/50 cm

AMRAP20
5 Pull-ups
10 Push-ups
15 Air squats

As this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.

8 rounds:
* 20 seconds of squats
* 10 seconds of rest

Then 8 rounds

• 20 seconds of push-ups
• 10 seconds of rest

7 rounds for time of:

• 11 body-weight back squats
• 1,000-meter row