6,6,6,3,3,3,1,1,1

In 12 minutes:

• 1000 meter row
• 50 sit-ups
• AMRAP: walking lunges with dumbbell

For time
10-8-6-4-2
Hang power Clean 50/35 kg
Box Over Burbee
T2B
Time cap 12min

10 X BURPEE BROAD JUMP
10 X JUMP KNEE TUCK
21 X PUSH JERK

Every minute for 10 min:
5 burpees
3 deadlift at 70%

For time (85 % of max effort):

4 rounds

15 GHD
500 m row
30 DU

9min AMRAP of:
* 21 bar over burbee
* 15 OHS (@50-60% of snatch 1RM)
* 9 T2B

Three sets of 6-12 reps.

With single kettlebell, AMRAPs of 1min-2-3-4-5min with 1 min rest in between the work periods:
* 20 Swing
* 12 C+J
* 15 Thruster
* 14 Snatch alternating
* 20 High pull

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65)