"3 Rounds
AMRAP 2'
8 FS @60/40kg
max cal Row

1' Rest

AMRAP 2'
20 Alt.DB Snatch @22,5/15kg
max DU

1' Rest"

OHS 4x6
Dip 4x6

Warm up(8)
3rds
5 jings
5 dive bombers
5 active spider mans

Mobility(2)
1:00 min samson per

Fittrain Intervals(20)
c/o Alchemy 365
A20:
As fast as possible: 100 Air Squats

…then…

10 Burpees
20 High Knees
30 Bicycles

…then…

As fast as possible:

50 Squat Jumps

…then…

5 Burpees
10 High Knees
15 Bicycles

Finisher
2:00 roller
30 cuff iso
60 knee tap to sit up

5 x 5 rep, 60-90 sec rest

Other sport

OR:

For Time, running o'clock

Run 2000m

...directly into
3RDS:
50 sit ups
10 Pull ups
50 Air Squats
...directly into
21-15-9
Wallball
Power Clean 50/35kg
...directly into

Row 2000m

Power snatch 5x3
Legless rope climb 6x1

"AMRAP in 12 minutes
5 Pull-Ups
10 Burpees
7-7 Kettlebell Snatch @16/12kg
20 Double-Unders"

A.
Run 400m (easy)

3 rds: (with empty barbell)
5 Deadlift
5 Front squat
5 Shoulder press / Push press / Push jerk

Run 400m (hard)

2 rds: (add weights)
3 Deadlift
3 Front squat
3 Push jerk

Mobility...

B.
For time:
Teams of 3.:

800m Team Run (with 1 dumbbell)
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Run (with db)
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Run (with db)
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Wreckbag Run
30 Deadlifts
30 Front Squats
30 Push Jerks

(Time cap: 30min.)

Rx:
Dumbbell:
22.5/15kg

Barbell:
1st Round (60's) - 50/35kg
2nd Round (50's) - 60/42.5kg
3rd Round (40's) - 70/47.5kg
4th Round (30's) - 80/57.5 kg

Clean & jerk EMOM 20 min (no result, for quality)

Squat clean + split jerk + jerk BTN

Light load max 50-60% 1RM

AMRAP 28 with a partner:

300 Double Unders
200 Calorie Row
100 Hang Power Cleans (60/ 42kg)