On the 3, 6,9,12 15 GHD
BIKE OR ROW

1 power clean @ 70kg
60 SU
3 BMU assisted
Increase each round with 1 PC
15 min AMRAP

AMRAP 7 min
25 m Farmer's Walk
7 Push Press
7 KB Deadlifts

• 24 Min EMOM of:
1st Min
Two-Arm KB Russian Swing (32Kg) 15-20 reps
2nd Min
Burpees 15 reps
3rd Min
Double DB Thrusters (2X22.5Kg) 10-15 reps
4th Min
C2B Pull Ups 8-12 reps
Scale reps down in case

1. Air bike x12-15
2. Power snatch (50/35) x6-8
3. Bar facing burpee x12-15
4. Rest...

1.) Max reps: Ring MU
2.) 40%, 35%, 30%
Rest 90s. btw sets

21 cal Bike
8 Bench press (bw)
15 GHD sit up

3 x 9min AMRAP

9min AMRAP

2 alternating Dumbbell Snatches into 2 alternating single arm Overhead Lunges

2 sit ups

4 alternating Dumbbell snatch into 4 alternating SA OH Lunges

4 sit ups

6 alternating dumbbell snatch into 6 alternating OH Lunges

6 sit ups

8-8; 10-10; 12-12....

Keep increasing by 2 reps each round

Rx women: 15kg
Rx men: 20 kg

1 min transition

9min AMRAP

5 Calorie Row
5 burpees over the rower
10 calories Row
5 burpees over the rower
15 calorie row
5 burpees over the rower
20-5; 25-5....

Each round increase calories by 5 the burpees stay the same

1min transition

9 min AMRAP

5 wall balls
5 pull ups
10 wall ball
5 pull ups
15 wall balls
5 pull ups

Increase the number of wall balls by 5 reps each round the number of pull ups stays the same

Rx women: 14lbs or 6kg
Rx men: 20lbs or 9kg

Frumos

C: For time
30 CTB/pull ups/strict pull ups
or
3x10 feet assisted pull ups

B: ”Annie”
50-40-30-20-10
DU
Situps