Máx reps in 1 minute:
- Sit Ups
- Air Squats
- Push Ups
- Box Jumps
- Pull Ups
- Double Unders

AMRAP 1 min ON / 30 sec OFF
- Burpees tic touch.
- Toes to bar.
- Wall Ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).
- Pull ups.
- Pistols.
- Taters (20/12 kgs).
- HSPU.
- Sit-ups.
- Box jumps (24"/20").
- DU.
- OHS (bumper @20/10 kgs).

Slab
Zebra
Pizza
Bruce Lee
Bullet Hole
Alien
Yolo (Attempt)

For Time:

30x Snatch 60/40kg

15-25-15-25-15-25
Arch Body rocks
https://vimeo.com/175175757
rest 2:00 between sets

3 x Max Effort Body row ( Variaion #2) Light or no band ( rest 2:30)
https://vimeo.com/175147342

B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

Front Squat
3-3-3-3-3

3 rounds
10 DB Hang Squat Snatch (left)
5 Bar MU
10 DB Hang Squat Snatch (right)
5 Bar MU

500 m row

then 3 rounds of:

• 20 burpees
• 20 kb swings