300 кал байк:
Каждые 5 минут вход 10 берпи и 10 кал гребли
Крышка 45 минут

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @75%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @75%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @81-84%"

From 0 to 10'
4 rounds
20 box jump over 60cm
20 thrusters 35kg
From 10' to 20'
20 cal row
20 power snatch 35kg
From 20' to 30'
110 burpees target

3x8min amrap
3min rest btwn sets
You Go I Go
1. 3 power clean 60kg + 6 bar over burpee
2. 3 power snatch 50kg + 20 du
3. 8min tabata bike/row/ski 

8 cal row
10 kb swings 20kg
5 goblet jumps 20kg
5 + 5 kb clean and jerk 20kg

5 rounds

T.C 10'
100 PULL-UPS
OR
150 RING ROW

5 ROUND FOR TIME :
7 STRICT HSPU
7 POWER CLEAN 70/45 - 50/35
7 BURPEES BOX JUMP OVER

1. 45s echo bike
2. 30s russian twist
3. 30s shoulder press
4. 45s ski erg
5. 30s Walking lunge

AMRAP12
12 HR push up
24 sit up
36 Reverse lunge (alt.)
48 Double under

3 mins

AMRAP12
12 strict Pull up
24 cal row
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP12
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @2x15/10kg

3rounds:
8+8 Db bench press
8+8 suitcaise deadlift