AMRAP 5 minutes:

5 OH Squats (105#)
10 toes to bar

Amrap 14’

27 deadlift @60/40
27 box jump @75/60
21 power clean
21 box jump
15 squat clean
15 box jump
then
max effort thruster

3 sets, 9 mins each set
15 push Jerk @ 65lbs
10 squat clean @ 95lbs
15 push Jerk @ 65lbs
35 KB swing @ 16kg

1 800 Meter Sprint
2 400 Meter Sprints (around 1:30 each; 1:38 on the last)
4 200 Meter Sprints (around 45 seconds)
8 100 Meter Sprints

60 min cycling
Avg. HR 115
Avg. speed 19.0 km/h

10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks
Recommended weight is 70% 1RM

Kettlebell TGU both arms
20kg x 5

24kg Ladders (2 x 3 rungs)
32kg x 1, 1, 1

Windmills
20kg ladders (3 x 3 rungs)

Farmers Walk
24kg/32kg x 50m x 5

“Gwen” For Load:
BB Clean & Jerk (any style) touch n’go (X Kg) 15 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 12 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 9 reps
Use the same weight for all 3 sets. Rest as need each sets.

100 Burpee Challenge Day 64

15 min AMRAP
10 cal Row
5 Push Ups
10 cal Row
6 Push Ups
Continue until 15 min is done
Score is total reps of push ups