Amrap 6'
15 front squat 42.5kg
15 ttb
Rest 4'
Amrap 6'
12 ctb
8 shoulder to overhead
Rest 4'
Amrap 6'
5 deadlift 102,5kg
3 ring mu

Team of 4
9-15-21-21-15-9
Sync OHS
Sync double db snatch 22,5/15
HSPU total
Do in pairs - other pair max cal row+ski

Team of 3
6 rounds FT
12 sync ohs
12 sync double db snatch
12 hspu total
One at rower each round - total 240 cal

8 rounds FT
12 t2b
12 hang clean 60/45
4 rope climb
With pair total

Other pair hang 2 rounds, dl hold 2 rounds
Drop the hold -> atlas stone to shoulder 1 each 60/40

Amrap 5'
Cal row
On 1'- 8 burpees box jump over 60cm
On 2'- 6 burpees box jump over 60cm
On 3'- 4 burpees box jump over 60cm
On 4'- 2 burpees box jump over 60cm
Rest 3 minutes
X 3 sets

AMRAP 11

30 KB Swing 24/16kg
5 Push Ups
30 Box Jumps 24"/20"
5 Push Ups
30 Sit Ups
5 Push Ups

Amrap 10’
10 x russian swing
10 x goblet lunges (total)
10 x deadlift
Rest: 2 mins
Amrap 8’
8 x push press
8 x front squat
8 x suitcase deadlift
Rest: 2 mins
Amrap 6’
6 x snatch
60 m farmer’s carry

@double 24/16

A: Bench Press 3-3-3
B: Strict pull ups 3xMax
C1: Shoulder press 4x3
C2: SA KB rows 4set
D: Cable triceps push downs 3set

6 Rounds
8 benchpress 60%
8 strict pullup vest 9/6
8 hi boxjump vest 9/6
TC 30 min