AMRAP 11

30 KB Swing 24/16kg
5 Push Ups
30 Box Jumps 24"/20"
5 Push Ups
30 Sit Ups
5 Push Ups

3 RFQ
10 See saw
20 hollow rocks
30 russian twists

Amrap 16
40 double under
20 push up
10 ring pull
5 squat clean 60 kg

3 rounds
10 cal bike or row
10 wall balls
5 inchworms

3 rounds

15 Kettlebell swings 20kg
16 Frontrack lungs kb 20kg
15 toes to kettlebell
15 sumosquats kb 20kg

3 rounds

15 Kettlebell frontsquats 20kg
15 Kettlebell backsquats 20kg
15 reverse lunges kb 20kg
15 sit ups

Flexibility:
- hold bottom of a squat for 5 min
- 5 wallsquats with 6” from wall

Row:
- 20 min for 4100 meters (2:27.3)

Technic:
- hang power clean (4x8 reps, 15kg)

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins

110 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 10x2
- MU x 25

2.Aerobic work
30-40 min for Quality:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls
5+5 Quadruped Shoulder CARs
15+15 s. Side star plank
Then:
500 m Row
Reps: 2 rounds + 1000 m + 2 rnds + 5 JC

3 sets of front squat

1. 9 rep
2. 6 rep
3. 3 rep