10 rounds for time:

-3 bar muscle-up
-10 target burpee

superman hold shoulder touches 3x10

leg raise to handstand from box & slow eccentric HSPU 5x5+1

AMRAP 15 minute
Row 1 000 m
After that AMRAP
40 Overhead stepping lunges
50 Push ups
60 Row over burpee

"Strength (load)

Deadlifts, sets of 3. AHAP.

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Metcon (reps)

“Half Cindy”

AMRAP in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air squats"

Snatch technique with Kia

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds.

AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

EMOM 30:
Min. 1 | 8-14 cal ergo
Min. 2 | 8-12 burpee
Min. 3 | 20-40s plank hold

4 rounds FT:
800m run
40m sled pull 75kg
900m bike
40m sled push 75kg
-3min rest-