RM Push Press

Rm Back Squat

AMRAP 4 min:
- 8 Kb Clean & Jerk (24/16 kgs).
- 20 DU.
2 min rest,
AMRAP 3 min:
- 8 pull-ups.
- 8 burpees.

For time in couples:
-100 sit-ups.
-90 air squats.
-80 push-ups.
-70 DU
-60 wall ball (9/6 kgs).
-50 hollow rocks.
-40 box jumps (24"/20").
-30 HSPU.
-20 MU.
-600 m run.

Time cap: 25 min

60 cal row.
50 toes to bar.
40 wall-ball shots (9/6 kgs).
30 cleans (60/43 kgs).
20 muscle ups.

OPEN 16.5:
For time:
21-18-15-12-9-6-3 reps of:
- Thrusters (43/30Kgs (35/20 Kgs).
- Bar facing burpees.

• Time Cap: 25 min.

For time:
- 20 Thrusters (43/30 kgs) (35/20 kgs).
- 20 Sumo Deadlift High Pulls.
- 20 Push Jerks.
- 20 Overhead Squats.
- 20 Front Squats.

At the beginning of every minute must do 4 burpees.

*Time cap: 20 min.

AMRAP 20 min:
- 400 m run.
- 20 Kb Swing (24/16 kgs)(16/12 kgs).
- 40 DU.
- 10 Snatch (50/30 kgs)(35/20 kgs),
- 1 rope climb.
- 40 sit-ups.
- 2 OHSq.

AMRAP 7 stations 2 min ON / 1 min OFF:
- Cal Row.
- HSPU.
- Toes to bar.
- Box Jumps (24"/20").
- Wall Ball shots (9/6 kgs).
- MU / C2bPU.
- Medball sit-ups.

AMRAP 20 min:
- 30 sec. plank hold.
- 30 air squats.
- 25 Feet up, touch and down.
- 20 sit-ups.
- 20 push ups.
- 30 sec. back plank hold with medicine ball.
- 25 "V" sit ups.
- 25 jumping jacks.
- 20 Back hollow rocks.