AMRAP (As Many Rounds As Possible)
in 20′ of
400m Run
Max Pull Ups

ENGINE
2 sets of:

10min Row (PK)
Into,
10min AMRAP (VK)

• 12 Cal Echo
• 12 Cal Ski

8 min AMRAP

5 maastaveto
5 burpee

POWER CLEAN
Every Other Minute on the Minute x 10 (5 Reps):
Power Clean
Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under the bar with consistent footwork.
Post loads to comments.
Exposure 8 of 8

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5 Rounds for Time:
15 Deadlifts 60/40
9 Lateral Burpees Over The Bar
6 Push Jerks 60/40

TEMPO BACK SQUAT (20X1)

3 x 6

Heavier than last week.

Post loads to comments.
Exposure 8 of 8

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LIGHT “FRAN”

For Time:
21-15-9
Thrusters 75/55
Pull-Ups

The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

Post time and Rx to comments.

WOD:
12-9-6
- Back Squat (90/55KG)
- Box Jump (60/50CM)

Relay Race

in teams of 4:

10 m of death crawl (2x25lbs DB /35lbs DB)

100 m farmers carry (2x 32kg KB/ 2x46kg KB)

100 m waiter carry (any hand) (1 x 24kg KB/32kg KB)

100 m suitcase carry (any hand) (1 x 32kg KB/46 kg KB)

10 m Death crawl

Every person in the team does each set once, then move on to the next set.

After the workout, please put the DBs and KBs in their dedicated place.

For Time :
► 500 m Row
► 015 Front Squat
► 800 m Run
► 025 Kettlebell Pull Up
► 050 Push Ups
► 025 Kettlebell Swing
► 800 m Run
► 015 Front Squat
► 500 m Row

10 min amrap

20 clapping pushups
40 kb swings,
100 double unders

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