Mixed amraps:

9 min amrap:
9 med ball cleans 9/6 kg
6 burpees
3 HSPU

3 min rest

9 min amrap:
Row, ski, run or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

12 Rounds:
1 Squat Snatch (52/35)
2 Hang Power Snatches (52/35)
3 Deadlifts (52/35)
4 Burpees
5 TTB
6 Box Jump Overs (60/50)
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (24/16)
9 Kettlebell Swings (24/16)
10 GHD Sit-Ups
11 Wallballs (20/14) Females to 9' Target
12 Calorie Assault Bike

Athletes start by completing 1 Squat Snatch. That's the first round. The next rounds is 2 Hang Power Snatches, followed 1 Squat Snatch. There's round two. Round 3 continues one line further - 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch.

Written a different way, the workout flows as follows:
1 Squat Snatch
2 Hang PSn + 1 Squat Sn
3 Deadlifts + 2 Hang PSn + 1 Squat Sn
4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
5 TTB + 4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike

1: 0:45 max shuttle runs
2: 20 kb swings
3: 15 air squats

6x8, alternating

Go every 3:00

10 deadlifts
5 box jump overs
3 wallwalks

3 x 10-35s

rest 90s

For time

• 400-meter run
• Max knees-to-elbows
• Rest 2 minutes between sets.

7-6-5-3-2-2 AHAP

Go every 3:00

5-5-4-4-3-3

Go every

Double unders practice

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EMOM24:
1. 6 strict pull-ups
2. 15m DB's front rack lunges
3. 150m row
4. 6-10 push ups
5. max reps double unders / power jumps
6. rest