AMRAP 20

Row 500m
20 Thrusters 20/15kg
20 Sit Ups
20 Push Ups
20 Lunge
20 One arm Kb Swing 16/12kg

3X12min AMRAP /3min

8 C2B/4MU
15 WB
8 Push press
15 T2B
8 power clean

12 min AMRAP
15 HSPU
8 Box over burpee
15 KB Swing
8 strict/Kipping ring pull-ups/4 MU
15 V-ups

12 min AMRAP
8 D-ball over shoulder
15 m HS walk/Shoulder taps
8 single arm DB push press
15 walking lunges
8 DB push ups

For time:

5 rounds

12 Deadlift 52,5/37,5kg
12 Bar Facing Burpees

5 rounds

9 Hang Power Cleans 52,5/37,5kg
9 Box Jumps 24"/20"

5 rounds

6 Push Jerks 52,5/37,5kg
6 Burpee Box Jumps 24"/20"

TC 30

Build to Heavy Double

5 min Foam Roll
4 min Any Machine
3 Rounds:
5 High Box Jumps + 10 Inch Worms + 15 Banded GM
1:00 + 1:00 Banded Triceps Stretch
5 GM
5 BS
10 Elbows Rotations
5 Shoulder Press
5 Stiff leg DL
5 FS

3RFT

500/450m Row
12 OHS 60/42,5 ( Teens 50/35kg )
21 TTB

( 12 - 15 )

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3xMuscle snatch + power snatch + snatch @35-50%
3xPower snatch + 2 snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 2-3 min bwn "sets"

Metcon
2 sets, rest 2 min bwn part 1-part 2

Part 1
2 rounds for time
4 squat snatch @42.5/30kg
6 box jump overs
8 kipping hspu

Part 2
2 rounds for time
4 ohs @42.5/30kg
6 bar over burpees
24 double unders

Accessory Work
2-3 sets
30+30 single arm kb oh carrying
30+30m single arm kb front rack carrying
30+30m single arm kb suitcase carrying
rest as needed

Cool down
2-3 min light cardio
2-4 min upperback/lat/low back/side smash
1+1 min upper trap with painball
1 min cobra to downdog pose strech

Build To heavy Double

5 min Foam Roll
4 min Any Machine
3 Ronds :
5 PVC OHS + 10 KB Swing + 15 Hollow Rocks
2 min Thoracic opener
5 GM
5 Back Squat
5 SN Grip Press
5 SN DL
5 OHS

10 - 15 min

Pick 1-2 movement

HSPU
Rope Climbs
Hs Walk
BMU/RMU
DOuble Unders