5min AMRAP

4 Power Clean 70/50
24 DU
10 PullUp

1. Row 12 cal
2. 15 sit-up
3. 30 DU
4. Front squat (115/85 lbs)

Shoulder Press

5 Sets of 4

Working time 15 minutes.

Results is sum of total.

16 min AMRAP
Buy in ski 50/ 35 cal
Bench press x 4 / or push up x 4
Pull up x 4/ or ring row x 4

AMRAP 13

10 American Swing 24/16kg
5 Push Ups
1 Deadlift @ 80% heaviest weight OTD.

SKILLS

10-1 x Russian Swing
1-10 x Air Squat

3 ROUNDS OF
5/5 x High-Pull
10 x Goblet Bicep Curl
15/15 x Side Bend

3 ROUNDS OF
6x
10 sec Push Press Left Hand
10 sec Push Press Right Hand
Rest: 20 Sit-Up

WOD
AMRAP 7’
10 x Am Swing
10 x Alt Goblet Reverse Lunge

3 - 4 sets of 8 -12 reps:

a ) GHD Ab Rotations
b ) Weighted Hip Extension
c ) Banded Face Pulls

12 min AMRAP

250 m row
15 KBS (24/20 kg)
20 sit-ups

Alternate after each movement.

4 x 5
Same weight for all the working sets. Reset after each rep.

30 synchro burpees
100 wall balls (20/14 lbs)
100 DUs
100 KBS (24/20 kg)
100 box jumps (24’/20’)
30 synchro burpees

36 min time cap.