1 frontrack lunge 5 + 5
2 banded walk
3 squat jump
4) V up + hollow

5 min on the min: 5 x burpee box jump (50cm), then AMRAP of chest-to-bar pull-ups

"Helen"

400m run
21 KB swing (1.5/1) - used 12kg KB
12 pull-ups - used purple band

3 rounds

Amrap 6'
20 push press 17kg
20 push press 22kg
Max push press 25.5kg

Amrap 6'
20 Hang power clean 25.5kg
20 HPC 30.5kg
Max HPC 33kg

Amrap 6'
20 deadlift 37kg
20 deadlift 42kg
Max deadlift 45kg

6 x 3
Easy weight focus on technique

25 min amrap

Performed like this: 4 minute work and 1 minute rest (5 sets in total)

• 50 Kettlebell swings 24kg
• 50 Wallballs 9/6
• 50 Burpee step-ups to a 20" box with 2x15kg kettlebells

5 RDS FT:
5 Jerks 70Kg
10 Box Jump Overs 60cm

Five rounds for time of:

• 50 Wallball shots, 20 pound ball
• Run 400 meters

For time:

• 1,000-m row
• 50 strict pull-ups
• 1,000-m row
• 100 push-ups
• 1,000-m row
• 150 squats

3-1-3-1-3
80%
95%