Complete as many rounds as possible in 12 minutes of

• 20 GHD sit-ups
• 10 left-arm dumbbell snatches
• 10 right-arm dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

For max calories
20x 20 s on 10s off
bike erg

15 min amrap

14 alt. db snatch
7 burpee box jump over
4 HSPU
- RPE 8
- 25/17.5kg
- 24/30 "

Squat clean
6 sets 1 rep
@ 85% of your 1 RM
- no feet

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

---

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang power clean
- clean

---

2 high pull
+
hang power clean
+
clean

• 6x every 2 min
• no feet
• pic load at 7RPE, but do that the form won't be compromised

21-15-9 reps for time of:

• Left-arm kettlebell snatches
• Right-arm kettlebell snatches
• Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

EMOM 12

1) 10s. dead hang in to 5 strict c2b
2) rest

10 rounds, 40 secs per station, for max reps of:
Row Calorie
Rest 20 secs
Ski Erg Calorie
Rest 20 secs
Assault Bike Calorie
Rest 20 secs

Every 2 minutes for as long as possible

50-yard swim
8 burpees*

*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

If you cannot get to a pool, lake, or other water source, sub for a run of similar length.

Bike Sprint: 8 x 10s on 20s off:
- Goal: Challenging but repeatable sprint pace each round.
+
Side Plank 3 x 30s/side; rest as needed
+
+
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)