AMRAP 12

30 DU
5 Power Snatch 50/35kg
5 HSPU
2 DU
2 Rope Climb

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 single unders
10 hollow rocks
5 sit ups

Metcon/*Rx(15)
"Annie"
50-40-30-20-10
double unders
sit ups

accessory(8)
3x6
hip extension
bent over row

Finisher
50 dbl crunch
2 min hip opener
1 min s/a para stretch

4RFT:
5 Devils Press
20 Squats
7 Hang Snatch
25 Deadlift
12 Push Jerk
2 x 22,5 / 2 x 15kg
TC 20 min.

A,
For time:
30 Pull-ups
50 Devil Press, 15/10kg
150 Double Unders
Goal: Sub 10 min

B,
3 rounds for quality of:
10 Rower Seat Rollouts
10 Rower Pikes
Double Kettlebell Front Rack Carry, pick load, 15m
Double Kettlebell Front Rack Carry- heavy

10 rounds of:

10 push-ups
10 dips
20 sit-ups

MetCon
5 x 3 min AMRAP
7 Pushups
5 Burpees
3 Front Squats

record total reps

Dumbbell Snatch 3 + 3 RM
5 x (3 + 3 ) x Every 3:00

WORK FOR 15' on your weakness

RX
10 rounds for time of:
8 ground-to-overheads 43/30kg
10 bar-facing burpees

Time cap: 15 min

SCALED
10 rounds for time of:
8 ground-to-overheads 30/20kg
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min

AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row