AMRAP 30 min:
- 70 flutter kicks each leg.
- 60 DU.
- 50 medball sit-ups (9/6 kgs).
- 40 back extensions.
- 30 Kb swings (24/16 kgs).
- 20 toes to bar.
- 10 burpee wall ball 9/6 kgs.

3 x max reps of Ring Dips/Weighted Dips
Beginners: 3 x 5 reps

Find your 3 RM Front Squat

A.In 12mins:
1500m Run
Then AMRAP Nate in the remaining time:
2 MU's
4 HSPU
8 Am.swing@32/24kg

B. BN Walking Lunge 8RM (4/4 steps)

C. BB Good morning x 100 reps

5 Rounds of :40s on / :20s off:
Push Jerk @ 60/42.5kg
Burpee Box Jump @ 61/51cm
Deadlift 100/70kg
Bike Cals
During each :20s rest, rotate to the next station.

Snatchgrip behind the neck press.
-Build heavy

2 x 10 Warm up
3 x 10 Strength

Dumbbell Bench Press

Wrist Mob
Shin Box
Ankle Mob
Squat Pry
Green Band Shoulders and Lats
Loaded Beast to Front Step Kick through
10

For time (cap: 15 min):
(Por equipos)
- 50 pull ups.
- 40 wall ball 9/6 kgs.
- 30 m handstand walk.
- 20 pistols.
- 100 sit-ups.