AMRAP 5:00
Buy in 50 wallballs 20/14
12 power snatches 65/45
12 lateral barbell burpees

Rest 5:00

AMRAP 5:00
Buy in 35 wallballs
9 power snatches 75/55
9 lateral bar burpees

Rest 5:00

AMRAP 5:00
Buy in 20 wallballs
6 power snatches 95/65
6 lateral bar burpees

*score is total rounds + reps

4 x 3

Go every 2:00

For time:

90 Burpees to target ( 15 cm )

EMOM 1 Rope Climb ( Start at rope Climb )

TC 10

1,5,15,25,50,100,150 unbroken

AMRAP 20

4 bridge, 8 sec. gold
3 wallclimb
16 Medball sit UPS
20 Medball clean

Rest 3 minute

AMRAP 20

5+5 Windmill
10 half manmaker
3+3 TGU
26 box ovet 24/20"

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Deadlift off Plates
Build to a HEAVY 3 in 6 sets. Rest 2:00.
- Use 20kg plate under the weights to raise the start position.
- Option: Sets of 5 for practice

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up snatch grip

Power snatch
EMOM x 12
1 Power snatch

*aim to increase in weight every 2-3 rounds. Start at 50% 1RM and build from there.

3 rounds:

10 plank up and downs
10 arch ups

*rest as needed

For time:

10-1 Clusters 42,5/30kg
Row 200m

15 - 20