18 min AMRAP
20/15 cal row
15 deadlift 80/55
10 box jump 60/50

“Annie” + Bench Press

50-40-30-20-10
Double-Unders
Sit-Ups

Every 90s:
6 Bench Press

TC: 12 rounds, 18min

For Time:
10-9-8-7-6-5-4-3-2-1
Bicep Curl
KB Swing 16/24kg

• 2min. Row/Bike/Run

• 2 rds:
  6 Burpee
  6 Squat
  6 Ring row

• 1min.: Row/Bike/Run

• 2 rds:
  4 Muscle snatch
  4 Thruster
  4 Clean + Push press

• 30s. Row/Bike/Run

• Mobility...

Weighted pull up

For time:
100 db one arm hang c&j 22.5/15
at the beginning of every minute perform
6 chest bar pullups / jumping c2b

Rästi

5min Row
2min Rest
5min Ski
2min Rest
5min Assault

5min REST

12min EMOM:
2-4 Burbees
6 Air Squats
8 Sit-Ups

For Time:
3 rounds:
12 Pull Ups
50 DU
10 Ring Dips

Rest 3 min

3 rounds:
6 C2B
50 DU
10 HSPU

Rest 3 min

3 rounds:
3 BMU
50 DU
10m HS-walk

Scale: BMU = 2 C2B

EMOM 12:
Odd: 21/17cal Row
Even: 10 Bench Presses @80% of BW

SAME WEIGHT DURING THE TRAINING
A. 10 squat clean B. 10 strict press C. 10 front squat D. 10 good morning E. 10 back squat F. 10 Squat snatch
1 rnd
You go, partner go
A,B,C,D,E,F
2 rnd
A+B, C+D, E+F
3 rnd
A+B+C, D+E+F
4 RND
A+B+C+D+E+F