AMRAP 9

10 Push Ups
20 Sit Ups
30 Air Squats

Wallballs
Situps
Kb swing @24

32 * Thrusters
32 * Deadlifts
32 * Box Jump
32 * Wall Ball
32 * Pull Ups
32 * Front Squats

Rx 50/30
(ball 9/6)

Deadlift
3x5 @ 70% or heavier (105kg)

Power clean / Front squat / Shoulder to O.H. / Back squat / Shoulder to O.H. / O.H. Squat

For time:

Deadlift x 50 45kg/30kg
Walking Lunges x50
Back squat x 40 45/30kg
T2b x 40
Power clean x 30 45/30kg
Burpee box jump x 30
Thuster x 20 40/30kg
Triple unders (double unders) x 20

Successful lifts within 1.30

3x 2+2 @60-70%

EMOM 30-40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : KB Farmers Carry
Minute 3 : Shuttle Runs
Minute 4 : KB Front Rack Carry
miunte 5 : Rest

• Goals on these EMOMs is to hold consistent number across all rounds.

Wide grip bench press 20-16-12 reps