AMRAP in 20 minutes

5 Power cleans (145lbs / 100lbs)
10 Toes to bar

15 Wall balls (20lbs to 10′ target/14lbs to 9′ target)

7 rounds + 5 power cleans

30 Burpees

60 askelkyykky 10kg levypaino
50 "helevetinkoneella" 25 selkää+25vatsaa
40 leukaa sininen kuminauha 10, vihreäkuminauha 30
30 box jump
20 punnerrus
10 takakyykkyä 15kg, 20kg, 25kg
10 etukyykkyä 15kg, 20kg, 25kg

20 Min AMRAP

5 Power Cleans (145#)
10 Toes to Bar
15 Wall Balls (20lb Medicine Ball)

8 rounds + 3 T2B

Push Press
3 - 3 - 3 - 3 - 3 (53, 58, 58, & 63 lbs on the last two)

Metabolic Conditioning Workout: For time.

4 rope climbs (RX! yay!)

Then 4 rounds:
10 dumbbell thrusters 20 lbs
30 double Unders (count attempts

800 m Run “not for time”

Then:

21-15-9

SDHP 95/65

Bar Facing Burpee

Box Jump 24/20

800 m Run”once at the end”

Clock stops after run.

800 m Run “not for time”
Then . . . 21-15-9, for time:
SDHP 95/65
Bar Facing Burpee
Box Jump 24/20 (step up 20")
800 m Run ”once at the end”

Fran

21-15-9

95lb thrusters
pull-ups

04:32

15 rounds for time:
20 x 1 leg dead lift @ 30 # dumb bells
20 situps

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps 95 lbs.
10 Toes to bar
15 Wall ball shots, 20 pound ball 12 lb.