2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

snatch balance in sets of about 5 reps for working on speed, pushing under the bar, technique, and getting used to some weight in the snatch

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

10 RFT
8 burpees
16 squat
10 HR push up
20 lunges

Work / rest
40 sec / 20 sec

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 30s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 30s.

• Goal: 4 hard sets - use 1-2 warm-up sets before starting work sets.

In a team of two, Complete as many rounds as possible in 8 minutes of:
30 kg push press

One athlete works while the other completes a 200 m sprint. Reps only count when the other athlete is running.

Rest 2 minutes, then

Complete as many rounds as possible in 7 minutes of:
Kettlebell swings, 24 kg

One athlete works while the other completes a 200 m sprint on the rower. Reps only count when the other athlete is rowing.
Rest 2 minutes, then

Complete as many rounds as possible in 6 minutes of:
Burpees

One athlete works while the other holds a 20 kg plate overhead. Reps only count while the plate is overhead. .

Post total reps

QUALITY:
- 20 Hollow Rocks
- 20 V-ups.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 20 roll outs.
- 20 Hollow rocks.

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(24)
WRK :35 REST :25 x6
jump rope or double unders
v-ups
jing jang(5yd suicide)
russian twist

Finisher
1:00 child's pose
1:00 bf stretch

For a time:
run 400m
21kb swing
Run 400m
15 kb thruster
Run 400m
9 kb snatch right arm
Run 400m
9 kb snatch left arm
Run 400m
15 kb thruster
Run 400m
21 kb swing

Amrap 12 min
1 rope climb
2 wall climbs
5 dips