5 sets × 4 reps @moderate load

Go every 2:00

AMRAP 6

10 KB swing
8 alternating front rack lunges with KB

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

16.3

7 Min AMRAP
10 Power Snatch
3 Bar Muscle Up
@35/25kg

5 rounds for time:
10 Shuttle Run 10m
1 Legless Rope Climb 4m
12 Barbell Upright Rows, choose weight
- Rest 1:30

Complete as many rounds as possible in 20 minutes of

• 12 handstand push-ups
• 8 bar muscle-ups
• 4 power cleans

♀ 135 lb ♂ 205 lb

Core 3 rounds

20-30s hanging leg raise hold
8-10 stick abs

Rest 60s between rounds

Build to A Heavy Set of 3

2 Deadlifts
4 Hang power cleans
6 Push jerks
8 Bar over burpees

AMRAP15

5 burpees
10 push-ups
15 air squats