En binôme

• 100 jumping Jack ensemble
• 100 KB swings (24/16)
• 100 jumping Jack ensemble
• 80 burpees
• 100 jumping Jack ensemble
• 60 box jumps
• 100 jumping Jack ensemble
• 40 air squat
• 100 jumping Jack ensemble
• 30 wallballs (9/5)
• 100 jumping Jack ensemble
• 20 Toes to Bar
• 100 jumping Jack ensemble
• 10 pull ups

12 bicep curl @ 25lb dumbell
12 tricep extension @ green rubberband

In teams.
AMRAP 15 min of:
- Cal row.
- Wall climb.
- Wall ball shots 9/6 kgs.
- Farmer walk 2x32/2x24 kgs.
- Burpee over the box.

Cada miembro del equipo realiza un ejercicio. Al final del tiempo, se suman todas las repes que se han hecho en cada ejercicio. Los miembros pueden alterar los ejercicios como quieran. No hay mínimos ni máximos.

44:09 AMRAP, 40 sit ups, then 3/6/9 ring dips and 30kg dumbbell bench press. 5 rounds completed.

3x5... tuntumaa...

AMRAP 20
12x push up
6x dips
8x pull up
10x push press
12x KB swing

48 AMRAP, 24 burpees, 8 kettlebell swings (2 x 1 pood kbs), 8 dumbbell thrusters (20kg dumbbells), 8 50kg push press. 7 Rounds and 24 burpees. 360 reps.

1 legless rope climb
3 power snatch
5 power clean

@ 60kg

5x5 (across)

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: bfb
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/155#)
6 Jerks (135/95##)
Time remaining: bfb
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: bfb