3x4
3x2
2x1

AMRAP 20
12 kb deadlift @2x22/16kg
6 chest to bar pull ups
12 medball box step ups @9/6kg
6 chest to bar pull ups

Snatch+hang snatch+2ohs

For time:
8 x 30m Skillmill Sledge Push Sprint
- Rest 1min btw sets.
- This is a SPRINT, no walking!!! Adjust the damper accordingly (8/6).

AMRAP12
12 HR push up
24 sit up
36 Reverse lunge (alt.)
48 Double under

3 mins

AMRAP12
12 strict Pull up
24 cal row
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP12
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @2x15/10kg

7 Rounds For Time:
10/7cal Ski-Erg
30 Double Unders
9 Chest to Bar Pull Up
3 Wall Climb

1 x 20 with stronger grip
2 x 10 with weaker grip

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

3 x 4min
* 34 wall ball
* 34 kcal row
* Max rep burpee

Rest 2 min between rounds
Score = total reps of burpee