AMRAP 20
15 burpee
12 dead lifts
9 hang cleans
6 Push jerk
60/42,5 kg

15x1min hard/2 min easy row/assault bike

Tits'n'Bums session today. 45 minute amrap, 120 push ups, 12 ring dips, 6 wall climbs, 120 squats, 12 80kg back squats, 6 burpee tuck jumps. 684 total reps.

Just row 15 minutes.

ARMAP 20
Teams of 2:
12 Calorie Row
12 Power Snatch 42,5/30kg
12 Wallballs 20/14p
12 T2B
*Full rounds, then change partners

1-10 reps for time (1,2,3,4,5....):
Deadlift pull up burpee (First make deadlift, then pull up, then burpee = 1rep)
Sled push 25m (50m,75m,100m....)40kg
Ring dip (1-10)
Sack march/farmer walk 25m (50m, 75m, 100m....) 24kg

Time Cap: 55mins

5RFT
20 Pull Ups
30 Push-ups
40 Sit Ups
50 Squats

3mins rest in between sets

Banded Pushdowns: Accumulate max reps in 3:00
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

5x60% Squat Clean
5x65% Squat Clean
5x70% Squat Clean
5x75% Squat Clean
5x80% Squat Clean

For time
66 Deadlifts 55kg
66 Boxjumps 24''
66 KB Swings 24kg
66 K2E
66 Sit-ups
66 Pull-ups
66 Thrusters 30kg
66 Wallballs 20lb
66 Burpees
66 DUs