7 rounds for time of:
- 7 HSPU.
- 7 Thrusters (60/40Kgs) (45/25 kgs).
- 7 Knees to elbows.
- 7 Deadlifts (110/75 Kgs) (75/50 kgs).
- 7 Burpees.
- 7 Kettlebell Swing (24/16 Kgs) (16/12 kgs),
- 7 Pull Ups.

10 weighted pull ups15kg/5kg
then 3 rounds
10+10 KB clean and jerk 24kg/16kg
20 kb swings24kg/16kg
then
10 weighted pull ups15kg/5kg

For Time:
2K Row

AMRAP 13:
6 DHSPU 20Kg Plates
12 TTB
18 Burpee

4 rounds
4 l-pull ups
4 wall climbs
4+4 pistolsquats
4 passthroughs

4 rds
5 HSPU
15 pull up
25 push up
35 sit up
45 squat
120 sec rest

Teams of 2:
24 m sprint
30 wall ball
20 KBS
24 m sprint
6 (3+3) rounds as a relay

10 RDS:
1:00 10 Burpee + ME KBS 24/16 (RX+ 32/24)
1:00 Rest
Score = Tot KBS

EMOM 1, 2, 3, 4, 5, 6, 7, 8, 9...
- MEN:
-- Body Blaster: Burpee Pull Up + Toes to bar.
-- Overhead Squat (30Kg).

• WOMEN: -- Body Blaster: Burpee + jump Pull Up. -- Overhead Squat (20 Kg).

1000 m run
5 rds
100 jumping jacks
100 climbers
1000 m run