FOR TIME

• 1km Run
• 100 Double unders
• 100 Wallball cleans
• 100 Double unders
• 1km Run

TIMES TO BEAT
Beginner athlete: 33min 6sec
Average athlete: 27min 35sec
Advanced athlete: 22min 4sec
Elite athlete: 16min 33sec
Regional athlete: 14min 21sec

FOR TIME

Use at 40kg bar for the thrusters

• Run 400m
• 21 Thrusters
• 21 Pullups
• Run 400m
• 15 Thrusters
• 15 Pullups
• Run 400m
• 9 Thrusters
• 9 Pullups
• Run 400m

AMRAP 6 Stations x 3 exercises:
(5 min per station & 90 seconds each exercise & 2 min rest between stations).
1st Station:
- Cal row.
- Medball sit-ups 9/6 kgs.
- Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
2 min rest.
2nd station:
- Rope climb.
- Wall climb.
- V-ups.
2 min rest.
3rd station.
- Wall ball shots 12/9/6 kgs.
- Medball back circles 12/9/6 kgs.
- Medball Russian twists.
2 min rest.
4th station:
- Toes to bar.
- HSPU.
- Bar skin the cat.
2 min rest.
5th station:
- Box jumps 24"/20".
- 1 hand Kb Clean & Press 24/16 kgs.
- Hollow rocks.
2 min rest.
6th station:
- Pistols.
- Farmer walk 2×32/2×24 kgs.
- GHD Back extensions.

Back squat movement of 5 reps, 3 reps, 1 rep at increasing percentages of 1RM

AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

A) 2 ROUNDS
RUN 400M
25 KBS WITH LIGHT KB

B) 5 SETS OF 5
2 SEC PAUSE OVERHEAD SQUAT
KEEP IT LIGHT, WORK ON BOTTOM POSITION

C) MIN 1 MAX KB SQUAT SNATCH 45#
MIN 2 MAX BURPEE BOX JUMP
MIN 3 MAX DEADLIFT 135
MIN 4 REST
REPEAT THIS 4 TIMES ADDING 20# TO DEADLIFT EACH ROUND

A) 2 RFT
20 CAL ROW
20 SITUPS
20 LUNGES

B) DEADLIFT
50%X10 REPS
60%X8REPS
70%X6 REPS
80%X4 REPS

C) 21-15-9-9-15-21
PULLUPS
BOX JUMPS

A) RUN 400m
30 DUs
21 Burpees

B) 50% 2 squat cleans & 1 jerk
60%
70%
80%
90%

C) 7 RFT
14 KBS 2POOD
21 WALLBALLS
15 MINUTE CAP

For time

• 42 KB Swings
• 42 Seconds plank
• 30 KB Swings
• 30 Seconds plank
• 18 KB Swings
• 18 Seconds plank
• 21 Pushups
• 21 Air squats
• 15 Pushups
• 15 Air squats
• 9 Pushups
• 9 Air squats

When in the plank - if you break up the plank, the pause does not count as planking time