AMRAP 32” :
- 20 burpees
- 20 power clean à 30kg (Rx a 35 )
- 20 sit-ups
- 54 Air Squats

21-15-9 reps, for time of:

• Hang power cleans
• Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 75 lb ♂ 115 lb

AMRAP 20’

400m Run
20 DB Power Clean (2x15Kg)

For time : ( Partioned as liked )

40 RMU
80 Calories Row
120 Wallballs

TC 20

4 rounds (12min total) 3-2-1 x 4

• 400m Run
• 20 DB Clean & Jerk (2x15Kg)
• 400m Run
• 20 DB Thrusters (2x15Kg)
• 400m Run
• 20 Devil Press (2x15Kg)
• 400m Run

30-20-10

Single arm Russian swing (Dumbell 15Kg)
Burpees

In pairs, YGIG:
- 100 cal assault bike
- 60 goblet squats
- 50 dumbbell snatches
- 40 burpee box jump overs
- 50 DB snatches
- 60 goblet squats
- 100 cal assault bike

Time cap 16 minutes (?)

5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks