For calories

10x 20sec sprint/40sec rest

4 rounds:
500m bike
5- 7- 9- 11 reps of
Burpee bar over
Thruster
M: 50-55-60-65kg
W: 25-30-35-40kg

ROUND 1 x 3
Push-Press x10
Shuttle Run
Tuck ups x 10

ROUND 2 x3
Goblet Squat x 10
250m Row
Superman x10

ROUND 3 x 2
Plate G2OH x 8
Burpee over bar x 6

On a 10-minute running clock

• 2 minutes of sit-ups
• 2 minutes of squats
• 90 seconds of sit-ups
• 90 seconds of squats
• 1 minute of sit-ups
• 1 minute of squats
• 30 seconds of sit-ups
• 30 seconds of squats

AMRAP 16:00
20 sit ups
15 burpees
10 snatches 95/65

3 Sets
15 Incline Sandbag Bench Presses
15/15 Dumbbell Rows

5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

• 2min.: Row/Bike

• 1 rnd:
  3+3 Lunge complex
  6+6 Up & down dog
  6+6 Side squat

• 1min.: Row/Bike

• 3 rds:
  3 Snatch grip deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility...

20min amrap

20cal bike
15 push ups
10 ghd sit ups

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(18)
WRK 8:00 REST 2:00 WRK 8:00
6 burpees
12 squats
18 sit ups

Finisher
50 double crunch
1:00 butterfly stretch