AMRAP 3

25 Bar Facing Burpees
Max Front Squat 70/47,5kg

Rest 3

AMRAP 3

25 Bar Facing Burpees
Max Front Squat 60/42,5kg

Rest 3

AMRAP 3

25 Bar Facing Burpees
Max Front Squat 52,5/37,5kg

Rest 3

AMRAP 3

25 Bar Facing Burpees
Max Front Squat 42,5kg/30kg

For time
10-9-8-7-6-5-4-3-2-1 reps of:
- Hang Power Cleans 43/30kg
- Weight Plate Turkish Sit-ups 10/5kg
- HSPU

For time:

21-15-9

Strict HSPU
Strict Ring Dip
Push Ups

TC 12

A,
Back Squat 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Barbell Good Morning 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
For time:
Run, 400 m
100 Wall Balls@9/6kg
50 Toes-to-bars
25 Front Squats@70/47kg
Run, 400 m
Goal: sub 15 mins

D,
3 rounds for quality of:
12 Lying Leg Lifts
Flutter Kick, 30 secs
Forearm Plank Hold, 30 secs
Rest 1 min

Amrap 10’ in Teams of 2
Partner A) w/ double KB @24/16
10 m Farmer’s Carry
10 m Front Rack Carry
10 m OH Carry
10 m Farmer’s Carry
Partner B) Plank

‘Outdoor Claudia’
5 rounds for time
20 Am Swing @24/16
400 m Run
Tc: 20 mins

AMRAP 14

Row 21/17 Calories
20 Wallball
30 Sit Ups

EMOM 12 mins
Odd : 12 wall ball
Even : 12 KB snatch (6/6)

3 mins rest

EMOM 10 mins
Odd : 10 kipping HSPU/ push up
Even : 10 kipping Pull up / box assisted Pull up

3 mins

EMOM 8 mins
Odd : 8 each leg goblet KB reverse lunge
Even : 8 each side alternate V up

Pullup
3-3-3-3-3

3 rounds, 4 mins each, for max reps of:
500/400m Row
15 Burpee Box Jump Overs 60/50cm
max reps in remaining time Power Cleans @70/50kg

Rest 2 mins between each round.

4 sets of 5 Front Squats
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @75%
- Rest 2min btw sets