With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:

• 200-meter farmers carry with both dumbbells
• 35-lb. weighted pull-ups, 10 reps
• 55-lb. dumbbell power snatches, 20 reps, alternating arms

"Life begins at the end of your comfort zone"
-N. D. Walsh

Rest 3 minutes between rounds

AMRAP 13 min of:
3, 6, 9, 12, 15, 18, 21... reps of:
- Wall ball shots 12/9/6 kgs.
- High Burpee (kness to chest).
- C2b Pull-up.
- Deadlift 120/100/70 kgs.

AMRAP 15 min of:
2,4,6,8,10,12... reps of:
- Kb Swing 32/24 - 24/16 - 16/12 kgs.
- Burpees over the medball.
- Wall ball shots 9/6 kgs.
- Chest to bar pull-ups.
- Pistols.

3min ON / 2min OFF:

1. 500/450m Row + 15 Thruster (42.5/30) + 15 Pull up

2. 100 DU's + 20 HSPU + 20 T2B

3. 500/450m Row + 20 KBS (32/24) + 15 Box jump

Alternate btw 1., 2., and 3., If you complete the given task before 3minutes is up, rest remaining time of interval

Perform 4 rounds, 45s work and 15s rest:
1. Shuttle Run
2. KB swing
3. Bent over row
4. Rest

AMRAP 20 min of:
- 40 Kb Swing @24/16 kgs.
- 40 Sit-ups.
- 30 Kb Clean & Press alternating arms @ 24/16 kgs.
- 30 Air Squats.
- 20 Kb Snatch alternating arms @ 24/16 kgs.
- 20 Push-ups.
- 10 1 hand overhead squat (5+5) @ 24/16 kgs.

Find your 3 rep max Front Squat

30-20-10 reps for time;
AbMat Sit-Ups
Calorie Row