10min Amrap

10 Burpee Over KB
15 KB Swing
30 Rope Jump

🟦🟦🟦Event II.🟦🟦🟦
🔶”MayFly Total”🔶 ⬛️ In 9 mins find:

Front Squat 2RM *
Shoulder Press 1RM *

*from rack

Score : max Weights of P1+P2

4 rounds for consistency:
15 power cleans 30/20 kg
12 thrusters 30/20 kg
1 min rest
400 m run or 50/40 cal bike or row
2 min rest

36' AMRAP w. partner
150 cal row
120 alt DB snatch
90 box jump
60 partner wall ball
30 burpee to plate

RestDay!

30’ AMRAP
50 cal row
40 air squat
30 burpee
20 toes to bar
10 power clean

3 rounds of:
10+10 One-KB front rack Box steps
20 Russian twists
10+10 Plate G2OH from side
20s+20s Side plank
Rest

For time

• 10 handstand push-ups
• 5 burpee pull-ups*

5 Rounds For Time:

7 CTB
15 Dumbbell Bench Press 32,5/22,5kg´s
30m Farmers Carry 32,5/22,5 kg´s

TC 20

3-4 rounds @ steady pace
6 Windmills e/side
1:00 Assault bike
6/side DB bird dog rows
1:00 Air bike

3-4 rounds @ steady pace
6 e/side DB Lateral lunges
1:00 Row
6 Jefferson curls – KB or empty barbell
1:00 Row