AMRAP 20

5 Power Snatch (40/25kg)
10 Bar facing Burpees
5 Hand Stand Push Ups
10 Toes-To-Bar
2 Ring MU

• 1 minute of pull-ups
• 1 minute of rowing
• 1 minute of pull-ups
• 2 minutes of rowing
• 1 minute of pull-ups
• 3 minutes of rowing
• 1 minute of pull-ups
• 4 minutes of rowing

Post total number of pull-up reps and calories rowed to comments.

Low bar back squat 5-5-5-5-5

Complete as many rounds as possible in 10 mins of:
10 Burpees
20 Wall ball shots

18-15-12-9-6-3

SDHP (Rx: 42.5/30kg)
GHD-sit ups
Box over jumps

Weighted pull up: 5x3

BP: 3x3 (80%, 85%, 90%)

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

4x3min with 1min rest
trail run
ME deadlift 80kg/50kg

B.

Four sets of 3-minute sprints of either:

5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.