For Time:
100 Double Unders (300 SU)
50 Cal. Row
25 KB Step Ups (32/24)

15 MINUTE AMRAP
BUY IN - 1 MILE RUN
-7 AMERICAN KB SWINGS
-14 HAND RELEASE PUSH-UPS
-21 SIT-UPS

TEMPO BACK SQUAT (32X1)

6 x 2

Heavier than last week. Should be challenging but not too much of a grind out of the hole. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 7 of 8

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3 Rounds
AMRAP 3 Minutes:
10 Burpee Box Jumps 24/20
5 Bar Muscle-Ups or Chest-to-Bar Pull Ups

Rest 3 minutes between rounds. Begin each round with the Burpee Box Jumps. Sub Jumping Chest-to-Bar Pull-Ups as needed.

Squat Clean practice.

Then:

10x Squat clean
50x GHD sit up
8x SQ CL
40x GHD
6x SQ CL
30x GHD
4x SQ CL
20x GHD
2x SQ CL
10x GHD

50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (35/25))
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (42.5/30))
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (60/42.5)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (70/50)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (80/55)

10K/14K

5 rounds:

AMRAP 3'
12 C&J with DB
6 C2B
AMRAP 3'
Burpees box jump over
Rest 3'

Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
15 Kettlebell Swings
10 Dumbbell Push Press

AMRAP 1 min ON / 30 sec OFF
- Burpees tic touch.
- Toes to bar.
- Wall Ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).
- Pull ups.
- Pistols.
- Taters (20/12 kgs).
- HSPU.
- Sit-ups.
- Box jumps (24"/20").
- DU.
- OHS (bumper @20/10 kgs).

Slamball Shuttle
KB Swing x30
Jump Squat x30
Pullup x10
Lateral hops x30
KB Push Press x10/side
Curve 0.04

1.5min rest after each round
30 min circuit

And now the sun is out!