10 rounds:
@25/40kg

12 deadlift
9 hang power clean
6 push jerk

800m Run
10 Rope Climb
24 Thrusters
600m Run
8 Rope Climb
21 Thrusters
400m Run
6 Rope Climb
18 Thrusters
200m Run
4 Rope Climb
15 Thrusters

Scaled Single Division:
12min AMRAP
150x Wallballs (14pd) 10ft Target
275x Single Unders
60x Hand Release Push-Ups

3,3,3,3, 15 Floor press at 80% of Max one rep....I did slightly over at 75 lbs My max is 95lbs

60 sec work, 30 sec rest
50 sec work, 25 sec rest
40 sec work, 20 sec rest
20 sec work, 10 sec rest
20 sec work, 10sec rest
1. Air Dyne
2. Kb swings
3. Slamball
4. Jump squats
5. Prowler

1/ squat

• 3x8@70℅

2/ snatch

• 3@60℅
• 3@65℅
• 3@70℅
• 3x3@75℅

3/ 4FT

• 5 MU
• 10 squat snatch
• 15 box jump over 50kg

"The Repeater"

For time:

Buy in:

100 DU/ 50 Jumping jacks
30 Single arm devils press with object

Straight into:
3 rounds
10 Hang cluster with object
10 Pistol Squats

-5min REST-

Buy in:

100 DU / 50 Jumping jacks
20 Single arm devils press with object

Straight into:
3 rounds
20 Hang clean & jerk with object
20 Alt. jumping lunges

-5 min REST-

Buy in:

100 DU / 50 Jumping jacks
10 Single arm devils press with object

Straight into:
3 rounds
30 Hang clean with object
30 Air squats

AMRAP (with a Partner) in 26 minutes
6 Deadlifts @100/70kg, each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups/C2B, each
15m Partner Barbell Carry @100/70kg

5 rounds for quality

Advanced:

1-3 MU of choice
6 strict HSPU
300 m row

Beginner:

7 pull ups
10 HSPU on the box
300 m row

20 min Amrap

20 cal Row
30 x KB Swing 16kg
30 x Ring Row
30 x Sit Up
30 x Push Press 30kg
10 x Burpee

ALL OUT MADNESS EVERY ROUND, REST THE REMAINING TIME!
All sets unbroken and TNG, so scale weight down if needed!

0-5 min:
20cal AB + 10 x Pwr Snatch @ (60/40kg)

5-10 min:
20cal AB + 10 x Pwr Clean & Jerk @ (60/40kg)

10-15 min:
20cal AB + 10 x Thruster @ (60/40kg)

15-20 min:
20cal AB + 10 x Cluster @ (60/40kg)