AMRAP 18

15 Box Jumps 24"/20"
30 One Arm Kettlebell Swing
15 Deadlifts 80/60kg
Rest 1:30 Between Rounds

Rest 5 Minutes

AMRAP 18

10 Burpee Box Step-Ups
14 Kettlebell Hang Snatch
10 Front Squats 42,5kg/30kg
Rest 1:30 Between Rounds

Every 90 s x 24 sets for consistency (8 each)
A. 6-10 burpee box jumps
B. 1 round of DB “DT”
C. row, bike or run for calories

@78/81/84/87/90/93%

@75/78/81/84/87/90%

For time

• 90 burpees to a target (12 inches above your reach)
• 45 bar muscle-ups

For time:
15-12-9 dual DB hang power clean & jerks
30-24-18 reverse lunges
9 min timecap

5 sets:
3 bench presses @RPE 8
6-10 DB bent over rows
2,5 min rest

Warm up:
For 12 minutes:
1 min ergo or jump rope
6-8 push ups
8-10 ring rows
8-10 sit ups
8-10 kip swings
20 s dead hang hold

Front Squat

2 x 2 @ 100%

4/4/3/3/2/2 rps