2 rounds:
20kettlebell Sumo deadlift high pull
20 douple unders
20 one arm over head lunges
20 du's
20 one arm snatches
20 du's
20 one arm clean and presses
20 du's
20 over shoulder medicine balls
20 du's

Then

50m Walking lunges
10 burpees + 10 sit ups
50m Walking lunges
10 push ups + 10 squats
50m burpee jumps
20 sit ups
50m bear crawl
20 pike push ups

24 minutes
Buy in:
1300m Run with ball (1 ball per team, one person rests, one person runs, 2 laps per person 1+1+1+1 laps)
Then
AMRAP
20 alternating Med-Ball Cleans
20 alternating Push-ups/box pushups
20 partner Wall-balls
20 partner Ball Sit-ups

For time :
200m farmer carry 2 x Dumbells (14 kg)
50 push press 2 x DB (14 Kg)
50 sit ups
200m farmer carry
50 sit ups
50 push up
200m farmer carry
100 db snatch (14 kg)
200m farmer carry

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

burpees
dbl DB thrusters @ 2x22.5/15kg
sit ups

T.C.: 25'

• 5 Round not for time of:
Rope Climb 2 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9/6Kg))
One-Arm KB Press 8 reps unbroken/side
Double KB Front Rack Walking Lunges 16 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

Squat clean 3 RM

5 Rounds

1 min: 30-40 rpms
2 mins: 55-58 rpms
1 min: 60-65 rpms
1 min: 65-70 rpms

Score is your accumulated number of cals

• 4 Round of:
Row 500 m
BB Thrusters (50/35Kg) 10 reps

3 RFT:
400m run
20 air squat
10 box jump over
@9kg vest

3 min rest

30 alternating box step up @22.5 kg

"AMRAP 15'
2 Ring MU/Low Ring Transition
4 HSPU
7 KB Swings @32/24kg"