20cal bike
10 deadlift (40kg)
10 Ring row
40sec plank
15 KBSwing (12kg)
40m Farmers walk (2x16kg kB)

Deadlift

10-10-8-8-6-6

Send off 2:30

3 - 4 Rounds For Quality:

15 Banded Strict CTB
30 second plate pinch
60 sec D-ball bear Hug Hold

“Dumbell Hell”

Amrap 13 mins
YGIG
2-4-6-8–10-12…
DB Hang Cluster
DB Renegade row
DB Box step up + reverse lunge
DB push up

REST 4 mins

Amrap 13 mins
SYNCRO
2-4-6-8–10-12…
Syncro DB snatch
Syncro DB goblet squat
Syncro DB burpee
Syncro DB pull through

Same pair of Dumbell for all!

12 squats
10 kb swings 12 kg
8 burpee

2 + 20

12 squats
10 kb swing 12kg
8 burpee

1 + 27

21-15-9:
Burpee box over
DB snatch (22,5kg)
Sit up

For time 4 rounds, 20 s. on 10 s. off

10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk

1000m Bike
20 TTB
20 Goblet 24kg
5 wall walk
20 goblet
20 TTB
1000m bike

For time with partner - you go, I go:
40-30-20-10
Double kb suitcase deadlift
Box jump

Work 2min, rest 1 until all the reps are completed.
TC: 15min.