RM Deadlift

21-15-9 reps for time:
- Pull-ups.
- Handstand push-ups.
- OH Lunges (20/10 kgs bumper).
*** Time cap: 20 min.

Complete as many rounds as possible in 23 minutes of:

• 9 chest-to-bar pull-ups
• 135/95lb. power cleans, 15 reps
• 21 squats
• 400-meter run with a 45/35lb. plate

"FIGHT GONE BAD"
Three rounds of:
Wall-ball (9/6 Kg).
Sumo deadlift high pull (35/20 kg).
Box Jump, (20″).
Push-press (35/20 kg).
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AMRAP 90 sec ON / 30 sec OFF of:
- Cal row.
- Rope climb.
- Wall climb.
- Toes to bar.
- Box jumps (24"/20").
- Decline push ups (box 24"/20").
- 2 x Kb walking lunges (16/12 kg).
- Ring dips.

1 Power Snatch + 2 Overhead Squats
*Work up to your heaviest set in 15 minutes."

KAREN + ANNIE
- 150 wall ball shots (9/6 kgs).
- 50-40-30-20-10 reps of:
* DU.
* Sit- ups.

*** Time cap: 20 min.

AMRAP 10 estaciones 90 sec ON / 30 sec OFF
- Medball sit-ups (9/6 kg).
- Cal row.
- Rope L-sit hold (seconds).
- Wall climb x 2.
- Toes to bar.
- Box jumps over (24"/20").
- Russian twists (9/6 kg).
- Burpees over the medball.
- Hollow rocks.
- Ring Dips.

For time:
- 32 Wall ball shots (9/6 kgs).
- 32 Burpees over the medball.
- 32 Power clean (50/30 kgs).
- 32 Chest to bar pull ups.
- 132 DU.

*** Time cap:20 min.

21-15-9 reps for time od:
- HSPU.
- Kb Swing (24/16 kgs).
- Box jumps (24"/20").

** Time cap: 15 min.