MAX DU 5'

AMRAP 25'
20 HANG SNATCH 30KG
10 OVHS 30KG
30 CAL ROW
10 RING DIPS
20 AIR SQUAT

Rest 2'

#MetCon | 1 round AMRAP of:

• 1’ burpees
• 2’ bear crawl
• 3’ prowler sprints (10 mt)
• 4’ plate swings (15/10 kg)

• 5’ jumping rope

• 2'30" sit-ups between intervals

For Time
27-21-15-9
Row (cal)
Box Jump Over (20")

pystypunnerrus 3 x 12

MIN 0-6
9x20sec ON/20sec OFF
Row

MIN 8-12
8x15sec ON/15sec OFF
Thrusters
Double Unders

MIN 14-20
8x30sec ON/15sec OFF
Row

MIN 22-24
4x15sec ON/15sec OFF
Overhead squat

MIN 26-34
8x45sec ON/15sec OFF
Wall Ball
Row

MIN 36-40
8x15sec ON/15sec OFF
Box Jumps
HSPU

RX:52,5/35kg

3000 ROW
300 DU
3000 ROW

2 rounds of 8 reps per leg with extra weight

25 min AMRAP
25 wall balls
25 double unders
25 burpees
25 cleans
95#\65#
Minute 10 and 20 = 800 run

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB romanian deadlift