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

3 ROUNDS-
2 mins at each station w/30 sec rest/transition
-wall balls
-box jumps
-DB snatch
-calories on rower
-Burpees

*1 min rest between each round

Amrap 12 min of:
- 4 Ring MU / C2bPU + Rin dip.
- 14 Wall ball shots 12//6 kgs.
- 24 Kb high swing 32/24/16 kgs.
- 14 Box jumps 24"/20".
- 4 Full Snatch 80% RM.

150 Thrusters
Every 2:30 mins -20 tuck ups!

21-15-9reps of

Deadlift 100/70kg
HSPU
Power Cleans 60/40kg
TTB
Thrusters 40/30kg
Pullups