A. 50 Wall Ball + 30 KB Swings 24/16kg ( 5 Min Cap)

Rest 6 Mins

B. 30 Power Snatch 50/35kg + 30 Burpees over Bar (7 Min Time Cap)

Post total working time of workouts and breakdown in comnents. These should be as fast as possible in minimal sets. Enjoy.

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.