In 18 mins complete with partner :
2000m row
remaining time : amrap "cindy"
5 pull up
10 push up
15 squat

REST 4 mins

In 18 mins complete with partner :
2 rounds of:
30 target burpee
30 box jump@60/50cm
30 wall ball@9/6kg
Remaining time : amrap meter row

GOAL: make sure you have about 10 mins work for remaining part in each amrap

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

Deltoid activation 10-1 @1kg plate

Core
3 rounds
Plank : 30/30/30 sec (front side side)
30 Russian Twist
20 Hip Extension
10 V Sit-Up
5 Nordic Hamstring Curl

Wod
Double KB
50 Russian Swing
40 Goblet Squat
30 Alt Lunges
20 Push Press
10 Thruster
Tc: 12’

E90S for 15min
Power clean & jerk x3@light weight
+
Front squats 3x3 @ moderate weight
Between Every set Max set strict pull ups

For time:
3 rounds
4 x wall climb
8 x kettlebell thursters
12 x Kettlebell snatch
16 x American kettlebell swing
20 m overhead walking lunge with kettlebell

Time cap 15 minute

Rx 24 kg/ 16 kg

10 rounds For time

3 power snatches
3 burpees over the bar

AMRAP 15
50 Cal erg
40 KBS
30 burpee box jump over
20 push up

3 Rounds:
10 DB floor press
5-10 Pull up/ ring row
-rest 1-2 min between rounds-

3 Rounds:
5-10 V-up
20s. hollow hold

36min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A: Snatch 5x2
B: Back squat 3-3-3
C: Strict pull ups 3xMax