For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20

In Teams of 2

AMRAP 10 min.
1000m row then in the remaining time
20 single arm dumbbell thruster
20 toes to bar

-rest 2 min.-

AMRAP 10 min.
1000m row then in the remaining time
20 dumbbell snatch
20 push ups

-rest 2 min.-

AMRAP 10 min.
1000m row then in the remaining time
20 single dumbbell box step up
20 box jump

@22.5/15 kg
@60/50 cm

21 cal row
15 db snatch 26 kg
9 burbee box jump over

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

3 rounds:
6 box jump over
6 db snatch

1-2min rest between

30s on, 10s off, 3 Rounds
7 exercises, 16 mins

Squat
Romanian Deadlift
Calf Raises
Wall sit
Glute Bridge hold
Skater Hops
Donkey Kicks (each side)

Sumo Deadlift 3 RM, then 3x3 @ 90%