For time

5 t2b
10 alt DB snatch @15/22,5
15 Box jump over @50/60
30 du

TC: 10min

In teams of 2
Amrap 8':
Partner A: Rowing for cals (until 'B' finishes 1 rnd)
Partner B: 20 DU (40 SU) + 10 mountain climbers (total) + 5/5 KB snatches @24/16kg
(Score: CALS + rounds/reps)
Rest 3'

Amrap 8':

Partner A: 10/8cal row
Partner B: max rep KB pull through @24/16kg
(Score: pull through reps. Right+left pull through is 1 rep.)
Rest 3'

Amrap 8':
30 synchro burpees
25 synchro sit ups
20 synchro Air squats
Max cal row (ygig) =SCORE

4×30 sec superman hold w/30 sec rest

AMRAP 12

Buy-In Run 800m
....into
10 Push Ups
5 Toes To Rings
30 Lunge

Bench Press

2 x 5
2 x 3
2 x 1

7 Ring Rows Between Sets.

Go Every 3:00

3min easy bike
1min medium bike (+10sec 10k pace
3min easy bike
1min fast bike (10k pace)
3min easy bike

3x3000m between 3min rests

10min easy bike

30-60 Minutes @ Zone 2 Heart Rate

6 sets of 1 Power Clean and 3 Front Squat every 1'30 x 6 sets

One rep every minute
Start at 70% of your max

For time:

100cal bike
80 du
60 wall ball
40 db deadlift 2*22,5kg
20 burpees

TC 22min

EMOM 10
4 1 leg toes to bar
+
2 strict c2b