3 rounds for time
50 double unders
35 knees to elbows
20 kettle bell swings 1 or 1.5 pood

#MetCon | 7 rounds for time of:

• 7 burpees
• 7 sit-ups
• 7 air squats
• 7 kneelings
• 7 pike push-ups
• 7 flutter kicks
• 7 tuck jumps

#Strength
max, 2 kg ramping, of:

• BB shoulder press

AMRAP 25 min:
Person A: 400m run
Person B: AMRAP
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.

Amrap 15

• 10 t2b
• 5 Clean-Thrusters 40kg
• 25 unbroken singleunders (start over if broken)

5x65%, 5x75%, 5x85%

5x65%, 5x75%, 5x85%

16min EMOM

1) Muscle Ups 2-7
2) Front Rack Walking Lunges 12steps
3) Deficit HSPU 3-12reps
4) TTB 5-15reps

Reps=3/5/7/9/11

Each round:
400m run
2x
Reps Pullups
Reps Thrusters 40kg