Amrap 5'
Cal row
On 1'- 8 burpees box jump over 60cm
On 2'- 6 burpees box jump over 60cm
On 3'- 4 burpees box jump over 60cm
On 4'- 2 burpees box jump over 60cm
Rest 3 minutes
X 3 sets

AMRAP 11

30 KB Swing 24/16kg
5 Push Ups
30 Box Jumps 24"/20"
5 Push Ups
30 Sit Ups
5 Push Ups

Amrap 10’
10 x russian swing
10 x goblet lunges (total)
10 x deadlift
Rest: 2 mins
Amrap 8’
8 x push press
8 x front squat
8 x suitcase deadlift
Rest: 2 mins
Amrap 6’
6 x snatch
60 m farmer’s carry

@double 24/16

A: Bench Press 3-3-3
B: Strict pull ups 3xMax
C1: Shoulder press 4x3
C2: SA KB rows 4set
D: Cable triceps push downs 3set

6 Rounds
8 benchpress 60%
8 strict pullup vest 9/6
8 hi boxjump vest 9/6
TC 30 min

3 min DU practice
3x
10 cal assault bike
7 wall balls
7 ring row
5 diamond push ups

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7 minute AMRAP
10 Thursters 40/30kg
10 Pull-Ups
30 Double Unders

Rest 5minutes

7 minute AMRAP
10 Power Cleans 60/40kg
10 Ring Dips
30 Double Unders

27-21-15-9
Thruster 40-50-60-70 kg
Pullup
Row cal

For Time [13min CAP]:
10 Reps @ 52%
8 Reps @ 60%
6 Reps @69%
4 Reps @ 77%
2 Reps @ 85%