AMRAP 5 min:
- 20 Power Snatch (30/15 kgs).
- 10 Box jumps (24"/20").

NO REST.

AMRAP 4 min:
- 20 Power Clean (40/25 kgs).
- 10 Burpees over the box (24"/20").

NO REST.

AMRAP 3 min:
- Wall Ball shots (9/6 kgs).

AMRAP

5 Rounds of:
2minutes

5 Burpees
5 Push Ups
5 Air Squats

30 Secs Rest at the end of each round.

Amrap 18
10 lateral burpees over dumbell
10 dumbell box step up 60cm
10-20-30-40......
Single dumbell hang clean and jerk 24kg

For time
4 km bike erg
Directly to
10 rounds of "the chief"

12 Min EMOM of:
BB Clean & Jerk 80-85% (Heavy) 1 rep

With Tabata intervals max reps of thrusters (20/15kg).

1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

This was tough. Front Squats are not my favorite,and Burpees suck anytime.

5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans (135/95)
1:00 – Barbell Facing Burpees
1:00 – Rest

Front squat 1-4-1-4-1-4

1 rep 90%
4 rep 80-85%

3 min rest between sets

90 min
WU for 15 min
A. Skill: HSW practice for 10 min

B. EMOM for 30 min (6 rounds of):
1. 10 cal row
2. 10 KB thruster @ 2 x 12 kg
3. 5 HSPU
4. 15 KB swing @ 16 kg
5. 15 box jump

169/186

C. 20 min easy assault bike

D. 2 rounds of:
20 v-ups
20 hollow rocks
20 leg raises