AMRAP 12

30 Shoulder press 45/35kg
30 DU's or 100 singles
30 Wb 9/6kg
30 Push press 45/35kg
30 Du's or 100 singles
30 Wb 9/6kg
30 Thrusters 45/35kg

Triceps press dumbbell 4 x 12@AHAP

SO 2:00

10-30 DU + 5-10 Sit-ups

Fitness:
10-30 single unders + 5-10 sit-ups

5rds for time

8 burpee over kb
rest 15s
5+5 kb snatch, 24/16
rest 15s
5+5 kb single arm thruster, 24/16
rest 15s

Front squat 3x8 reps AHAP
-rest 90 sec between

Intervals, every 4 minutes x 4
40 DU (max 40 sec)
16 alternating DB snatch
12 T2B

L1: 20/15kg
L2: 25/17.5kg

1) Hand Stand Hold
2) Bottom of push-up hold
3) Ring Support
4) Hollow hold

Warm up
3 min cardio machines
3 min double under training
10 inch worm
5 russian baby makers
10 wall squats

Snatch warm up with stick
10 x dip,drive
10 x dip,drive,shrug, elbows high
10x high hang muscle snatch
10x OHS
10x High hang squat snatch

then warm up 10 reps of cluster with empty barbell
then start to build up for snatch about 60-65% to start.

Wod
For time in teams of 2 :
1 round for both
40/32 calories of rowing or 33/26 cal assault bike
40 push ups
30 toes to bars

1 round for both
35/28 calories of rowing or 27/21 cal assault bike
35 push ups
25 toes to bars

1 round for both
30/24 calories of rowing or 21/15 cal assault bike
30 push ups
20 toes to bars

both will do 1 time each round , partner work full round and
then change.

For time:

17-13-9
Cal Row
Rower over burpees

TC 7