1min Air Bike/Row (calories)
1min Thrusters 35/25kg
1min Box jumps
1min Rest
3 Rounds, For reps

1min = 45s. actual working time.

5 Rounds of: 30sec On/30sec off

1. Row (cal)
2. Push Ups
3. Jumping Squats
4. V-Ups
5. Burpees
6. Arch Rock
7. Hollow rock
8. Split Jumps

Result= total Reps

For time:

Buy in 2 rope climbs

Then 3 rounds
50 DU
10 power snatches 40/30kg

Buy out 2 rope climbs

Level 2: Legless climbs

Pick a weight for power snatches which you can move well.

AMRAP 5 minutes:
30 Double Unders
10 Lateral Burpees
5 Snatch 45/35kg

3 minutes rest

AMRAP 5 minutes:
30 Double Unders
10 Toes to Bar
5 Power Snatch 45/30kg

3 minutes rest

AMRAP 5 minutes:
30 Double Unders
10 Box Jumps
5 Overhead Squats 45/30kg

total time 21 min.

For time:
5 Shoulder to Overhead 60/40kg
10 Front Squats 60/40kg
15 Lateral Burpees
30 Double Unders
15 Lateral Burpees
10 Front Squats 60/40kg
5 Shoulder to Overhead 60/40kg

Working in Pairs, complete the following together for time.

KB farmers carry to Hietsu Beach ( One athlete carries both KB and other rests, switch when needed)

8 Rounds of; ( One athlete works through thrusters and other on 300m run, switch after all 15 thrusters have been done and when other athlete returns from run) This is 4 rounds each and 8 in total.

15 x KB Thruster 20/12Kg (Scale up or down as needed)
300m Sand Run

KB farmers carry to Basement ( One athlete carries both KB and other rests, switch when needed)

This is all for time! Time is when you return the Basement.

10-1 TTB
1-10 Wallball

clean n jerk
4x2+2+2
2 sc + 2 fsq + 2 jerk

5 rounds:

• Double-unders, max reps in 1 minute
• Muscle-ups, max reps in 1 minute
• Plank hold, 1 minute

Rest 1 minute between rounds.

5 rounds OTM

min 1. 5 x halting KB front squat (5 sec halt at the bottom of the squat)
min 2. 20-30 sec inchworm hold, ankles in plantar flexion
min 3. rest