4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches
7 burpee box overs

3 min rest after each round. Alternate between A and B.

Max meters or cals in 30 minutes on the concept2 bike erg

For time
4 ring mu
40 dual dumbell deadlift 24+24
40 pistol squat
3 ring mu
30 dual dumbell deadlift
30 pistol squat
2 ring mu
20 dual dumbell deadlift
20 pistol squat

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

Amrap 50
10 cal row
10 cal bike
200m run
Add 5 cal for every machine and 100m run every round
Every 100m run 5 rep

Front Squat 12-10-8-6 reps (take the barbell from ground)

10 min AMRAP
Long cycle
- 12+12 light
- 8+8 medium
- 4+4 heavy

1,5EMOM 6 (9min)
- Mountain climbers 30sek
- Swingsquat x 12

12 min AMRAP
- Snatch x 20 (10+10)
- Squatjump x 20
- Am.swing x 20
- Abmat sit-up x 20

5 Rounds
Bench x10 (125lbs)
KB deadlift x12 (71lbs)
-then-
3 Rounds
DB curls 8-10 (30lb DBs)
Wreckbag squats x12 (35lbs)
Push-ups x8-10

3 RFT:

10 D-Ball Over Shoulder 60/40kg
10 Bar Muscle Ups

TC 15