AMRAP24 in groups of 3 - YGIG:
12 wall walk
60 slam ball
120 s.a. db stoh (22,5 / 15)
180 DU
120 alt. db snatch (22,5 / 15)
60 burpee to plate

-rest 60s after each round-

50 HSPU For Time
7 min cap

500m row
then for 10 min
7 ring row
20s. hs hold
10 banded deadlift
10 banded deadbugs

Deadlift
5x3 @ 75%
1x10 @ 60%
calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71,25kg for the 5x3
95x0.60=57kg for the 10 reps

EMOMx6
1) 4-6 man makers @2x22/14kg
2) rest

30s ON, 30s OFF x5 rounds
1) wall ball @9/6kg
2) row/bike
3) power clean @50/37.5kg
4) push ups

E5MOMx6 - alternate between a & b:
a) 200m run
6-10 box get up
8-12 sit up

b) 200m run
10-20 air squat
10-20 russian twist

Target: work ~2min / interval.

4 Sets:
10 Chin-ups
10 Incline DB Bench Presses (R + L + Both = 1), hold on top
- Rest 2min btw sets

4 Sets:
10 Alt. DB Hammer Curls
20 Banded Tricep Extensions
- Rest 2min btw sets

AMRAP 10:
16 Dual DB Burpee Deadlift 25/17,5kg
80 DU
24 HSPU
- Split reps as you wish

With partner for time, IGYG-style:
15/12cal AB, each round
5-4-3-2-1 Rope Climbs 4m, every set starts with one legless rope climb
1-2-3-4-5 Power Cleans 70/50kg
- Both athletes complete all 5 rounds

4 rounds of

• 1 minute of kettlebell swings
• 1 minute of sit-ups
• 1 minute of lunges

♀ 35-lb KB ♂ 53-lb KB