150 weighted walking lunges

then

1-1-1-1-1-1-1 reps of Snatch + 1 OHS

EMOM 10 min. Por parejas:
1) Deadlift 60/40 kgs
2) Superman plank hold

#Strength
6x1 of:

• BB incline bench press

AMRAP 15 Minutes:
5 Front Squats 185/125
10 Lateral Bar Burpees
15/12 Cals assault bike

The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Womens 12 calories mens 15 .

Post rounds, reps, and Rx to comments.

7 x 3 -o tempaus

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

5 min AMRAP

10 wallball
10 burpeeta

• 8 Interval of:
Assault Bike 20 Kcal @ max effort
2’ rest each interval

If you are completing as an individual effort today, complete the following:

3 Rounds:
AMRAP :30 – Calorie Row… Rest :30s
AMRAP 1:00 – Calorie Row… Rest 1:00
AMRAP 1:30 – Calorie Row… Rest 1:30

• For Time:
BB Push Press (80/55Kg) 15 reps
Legless Rope Climb (5 m) 5 reps

BB Push Press (80/55Kg) 12 reps
Legless Rope Climb (5 m) 4 reps

BB Push Press (80/55Kg) 9 reps
Legless Rope Climb (5 m) 3 reps

BB Push Press (80/55Kg) 6 reps
Legless Rope Climb (5 m) 2 reps

BB Push Press (80/55Kg) 3 reps
Legless Rope Climb (5 m) 1 rep
20 Min Timecap