12 min AMRAP
20 DU
4 Box over burpee (60 cm/ 50 cm)
20 DU
8 wall ball (9 kg/ 6 kg)

WORKOUT 19.4
For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:

10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

VARIATIONS:

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

For time:
6 rounds
20 Jumping lunge
10 m inch worm
20 Ground to overhead (plate 10 kg/ 5 kg)

Time cap 20 minute

32'EMOM
1: 10-12 burpee
2: 15 box jump
3: 15 KB swing
4: AMRAP row for cals

score is total cal

Deadlift Heavy Singles

1-1-1-1-1

Go Every 3:00

6 rounds for time

12 strict HSPU
12 chest to bar pull ups
12 bar facing burpees.
Rest 1 min between rounds

A1: SA Kb press 3set/arm
A2: rkb swing 3x30
B1: Bulgarian split squat 2x8/ben
B2: SA Kb rows 2set/arm
C: Banded triceps push downs 1xMax

720 Meter Run (3x LT Sport center)
50 Air Squats

Push jerk
2x10
2x7
2x5
2x3

4x AMRAP 5, 2min rest between

AMRAP 5
- 10 A-jumps
- 10 burpees

-rest 2min

AMRAP 5
- 10 lunges (with 2x db) 5/leg
- 10 push press

-rest 2min

AMRAP 5
- 10 wall ball
- 10 heavy kb swing

-rest 2min

AMRAP 5
- 10 toes to bar / knee raises
- 10 box jumps