AMRAP 25min

15cal C2 bike
15 abmat situp
15kbs

A:Triple squat snatch up to heavy
B: Clean and Jerk + Hang Clean + Jerk max

EMOM’20
Complex
Deadlift+Clean+Hang clean

By feel

3 rounds of

1min shuttle run (7m)
1min Db snatch
1min Cal Ski
1min Box step up
1min Burpee
2min Rest

A: Back squat 5-5-3-1-1-amrap
B: Power clean 2-2-2-2-2
C: Dips 2xMax
D: straight bar OH triceps extensions 1xMax
E: Seated rows 3set

10 rmu
20 sandbag clean 45/60 db
30 devils press 2x15/22.5 db
40 front squat 2x16/24 kb
50 box jump over
100 du
Tc 20 (15)

A,
Bench Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 1-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build to a heavy single.
--then--
1x ME at 50% of heavy

C,
Every 1 min for 21 mins, alternating between:
12 Alternating Dumbbell Snatches, 32/22,5kg
15 Burpees
18 Box Jump Overs, 60/50cm

Complete in teams of 3. Athletes will rotate each minute.

D,
3 rounds for quality of:
10 L/10 R Feet Elevated Single Leg Glute Bridges
Hip Hinge + Lateral Raise Hold, pick load, 30 secs

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )

AMRAP 5

3 Unbroken Bar Muscle Ups