Simning 300m

30-20-10:
Alternating DB Snatch
Wallballs
Straight into:
10-20-30:
Burpees
Calorie Row

Behind the neck snatch grip press 4x6

AHAP

Every 2 min x5

2 Muscleup
4 Strict hspu
6 double kb snatch
20 du

Light Bell Bastard in Three AMRAPs

AMRAP from 0:00-6:00
3 Kettlebell High Swing (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swing (16/12 kg) (left)

AMRAP from 7:00-27:00
1 round is 1-2-3-4 reps of:
Double Kettlebell Hang Clean (2 x 16/12 kg)
Front Squat
Snatch
(Broken set penalty: 10 Crush-Grip Push-Ups)

AMRAP from 28:00-34:00
Any Type of Push-ups
Choose one
/ standard, modified, one leg, one arm,close grip,diamond,handstand,spiderman…/

6 round
E3mom

1x squat snatch + hang squat snatch OHS w/ 3s pause
+ 30 DU

For time
84 42 21 12
60 30 15 9
36 18 9 6
Double under/ wall ball / front squat 60kg / bar mu

EMOM 20min

10 TTB
15 DB Bench press
30 Russian twist
12 Biceps curl

10 rounds for time of

• 30 seconds of L-sit, unbroken
• 10 box jumps

♀ 30-in. box ♂ 36-in. box

Share your at-home modifications and times in comments.