" hot shot 19"

6 rnd of:

30 air squat

19 power cleans 60/40

7 strict pullup

400mt run

4 x 12 rep

DEADLIFT
LEVEL 1 3X10 90KG
LEVEL 2 3X10 120KG
LEVEL 3 3X10 140KG

EMOM 40
1) BikeErg
2) SkiErg
3) Row
4) Rest

Increasing Cal. every round until failure. Start with 10/7, then 11/8....

Build to Heavy Set of 3

AMRAP 20:
7 Power Cleans 60/40kg
7 Burpees
200 Meter Run

3 Rounds for time:
500/400m Row
50 DU
30 Alt. DB snatch 15/10kg

TC15min

4 Rounds of:

21/18 Calorie Row
or
15/12 Calorie Bike or Ski Erg
or
400 Meter Run
Rest 2:00

*During rest interval complete:
30 Easy Single Unders
15s RKC Plank

Over Head Squat 2RM (Floor)

In 15 minutes.

Perform with partner

(Both performs the whole carry)
200m single arm farmer's carry (kb 20/24kg) change hands

(You go, I go next 5 moves)
40 burpees
60 box step overs with dumbells (15/22,5kg)
70 Cal row
60 box step overs with dumbells (15/22,5kg)
40 kb swings (20/24kg)

(Both performs the whole carry)
200m single arm over head dumbell carry (15/22,5kg) change hands

Time Cap: 30 min