1) Push press 4x2 x 75%

Amrap 20 of
15 wb
5 burpee-bmu
100 m fermer carry
15 hspu
* прогулка 10 очков. Раунд 45

50 pull ups
100 sit ups
150 goblet squat 12/8kg
200 double unders

20 mins AMRAP

200m 26 kg DB farmers carry
100m 26kg Lunge walk
50m HSW

12 min amrap
500m row
50 DU
rest 3min
10 min amrap
20 cal bike
15 burpee
rest 4 min
8 min amrap
20 cal ski
15 wallball
5 min rest
6 min amrap
200m row
10 burpee over rower

AMRAP 10'

5 Hang Clean (60/43)
15 Wallball (9/6)

Every 2 minutes (5 sets):
Front Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

Squat max 10,5,3,3,1
Max - 225

50cal row
50 knees to chest

Straight arm Ring holds - 3 sets 10-12 sec
Descend arm holds - 3 set 10-12 sec

Two athletes each complete three rounds for time of:
30 wall ball shots, 20-lb. med ball
Row 20 calories
10 burpees

"Wittman"
Seven rounds for time of:
* 15 kettlebell swings 24/16 kg.
* 15 power cleans 42.5/30 kg.
* 15 1 Kb Step-ups 24"/20" 24/16 kgs.

**Time cap: 25 min.