For time
Cash in:70 double under
7 rds
7 ctb
7 hspu
7 box jump over 60cm
Cash out:70 double under

3 rounds (unbroken supersets)

5 Bench press (military) 75%
10 Barbell bicep curl (ahap)

Rest between rnds

1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%

For Time with partner (IGYG), cap 22 min

Buy in:

50 Partner over burpees (partner in plank)

3 R:

10 Synchro DB Snatch, alt. 22,5/15 kg
20 TTB

Second buy in:

100 Shoulder Taps

3 R:

15 Axle thrusters 39/29 kg
15 Pullups

Buy out:

50 Ring dips

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Reps are the total amount for the team. Divide them anyhow, except synchro db snatch. The db must be overhead at the same time.

Start with
50 partner over burpees,
then 3 rounds of 10 sync. db snatch and 20 ttb,
then 100 shoulder taps,
then 3 rounds of 15 axle thrusters and 15 pullups,
finish off with 50 ring dips.
Your score is your total time for completion.

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

Sumo Deadlift 3 RM, then 3x3 @ 90%

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(12)
WRK :20 REST :10 x8-circuit through
curls
reverse fly
tricep overhead extensions

Finisher
50 double crunch
1:00 chest opener

Weighted dip 3x5

FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S

"Nasty Nancy"

For time:
5 rounds:
500m run
15 overhead squats@84/56kg
15 bar facing burpees
Goal: sub 30mins