10 rounds:
@25/40kg

12 deadlift
9 hang power clean
6 push jerk

800m Run
10 Rope Climb
24 Thrusters
600m Run
8 Rope Climb
21 Thrusters
400m Run
6 Rope Climb
18 Thrusters
200m Run
4 Rope Climb
15 Thrusters

1/ squat

• 3x8@70℅

2/ snatch

• 3@60℅
• 3@65℅
• 3@70℅
• 3x3@75℅

3/ 4FT

• 5 MU
• 10 squat snatch
• 15 box jump over 50kg

20 min Amrap

20 cal Row
30 x KB Swing 16kg
30 x Ring Row
30 x Sit Up
30 x Push Press 30kg
10 x Burpee

ALL OUT MADNESS EVERY ROUND, REST THE REMAINING TIME!
All sets unbroken and TNG, so scale weight down if needed!

0-5 min:
20cal AB + 10 x Pwr Snatch @ (60/40kg)

5-10 min:
20cal AB + 10 x Pwr Clean & Jerk @ (60/40kg)

10-15 min:
20cal AB + 10 x Thruster @ (60/40kg)

15-20 min:
20cal AB + 10 x Cluster @ (60/40kg)

20 Rounds for time

• 24 Double unders
• 8 KB Swings 24/20
• 4 HSPU

TIMES TO BEAT
Beginner athlete: 33min 20sec
Average athlete: 27min 47sec
Advanced athlete: 22min 13sec
Elite athlete: 16min 40sec
Regional athlete: 14min 27sec

For time (cap time: 20 min):
- 20 Thrusters.
- 20 Sumo deadlift high pulls.
- 20 Push jerks.
- 20 Overhead squats.
- 20 Front squats.

RxC: 52,5/35 kgs. Rx: 45/25 kgs. Sc: 30/15 kgs.
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

AMRAP 25 min of:
1, 2, 3, 4, 5, 6, 7, 8.... reps of:
- Wall Climb.
- Toes to bar.
- Wall ball shots 9/6 kgs.
- x10 DU.
- HSPU.
- Pistol (each leg).

A.
Amanda

Rest 15 min

B.
3rds:
10 Dumbell OHS with left arm m: 35-25kg f:25-15kg
10 c2b
10 Dumbell OHS with right arm
10 c2b

Rest 10min

C.
3 rds For time:
60 DU
40/36 cal row
20 double dumbell stoh m: 25-20kg f:20-15 kg

Main focus on Amanda!!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(16)
tabata circuit-8rds 20 work/10 rest
row
push press
rope slams
air squat

score equals total reps

5x3(15)
bench/strict
3x10
single arm row

Finisher
2 min sh distraction
2 min hip distraction
40 v-ups