4 rounds:
5 HSPU
Rest 30s
3 Strict HSPU
Rest 30s
5 HSPU

• Rest as needed btw rounds

AMRAP in 20 minutes
4 Thrusters (45/30kg)
6 Toes-to-Bar
24 Double-Unders

500m row
3x
20s. hs hold facing the wall
10 banded deadbugs
10 banded DL

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set up your bar and HSPU
then do lung opener
2x
20s. all out assault bike
40s. rest

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21-15-9 Reps For Time
Deadlifts 102/70kg
Handstand Push-Ups

Time Cap 10 min

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Option 2
70/47kg
15-9-6

Option 3
45/35kg
10-7-4

On the 0:00

38/30 Cal Bike Erg
45m Double DB Suitcase Lunge

On The 5:00

38/30 Cal Bike Erg
30m Double DB Front Rack Lunge

On The 10:00

38/30 Cal Bike Erg
15m Double DB Overhead Lunge

DB`S 32/22,5 ( Teen 25/17,5 )

• In this bike/Lunge finisher athletes should not expect to have a ton of rest time between rounds. We're looking at potentially as little as 30s rest between these rounds.

• The bike Should not take athletes longer than 2:30 on any these rounds.

• Score :Enter the time it takes to complete each round. Your overall score will be the sum total of each of your 3 logged times.

7 RFT:

7 Double Dumbbell Front Squat
7 Chest To Bar Pull-Ups
7 Double Dumbbell Push Press
7 Toes To Bar

DB´S 32/22,5kg ( Teens 25/17,5 )

TC 21

For time:
50 syncro squat (holding hands with partner)
30 syncro medball sit-up 20/14
30 under and over partner
100 double under / 200 single under

Time cap 7min
Rest until 9:00, then part B

Find max. weight in 6 min:
3 deadlift
2 hang clean
1 jerk

B: E2M for 12min
In 6 sets build up to heavy 2 rep push jerk

C: 12min amrap
10 CTB
20 KB swings
30 Squats
40 DU

5min amrap:
Buy in: 50 DU
3x Power Clean 50/35kg
5x Box jump overs
7x TTB
5min rest
5min amrap:
Buy in: 50 DU
3x Power Clean 60/40kg
5x Box jump overs
7x TTB
5min rest
5min amrap:
Buy in: 50 DU
3x Power Clean 70/45kg
5x Box jump overs
7x TTB

For 2 cycles:
AMRAP 7:
7cal AB
5 HSPU
5 C2B

• Rest 4min btw cycles.