For quality 21-15-9 reps of

• weighted lunge
• strict pull-up
• GHD sit-up / weighted sit-up

For time:

buy in 1000m row

2rds:
32 goblet squat 32/24kg
20+20 suitcase deadlift 32/24kg

cash out run 800m

AMRAP 12
24 Wallball 9/6kg
200 m run
12 Pull ups

Box Step ups 24"/20"

7 x 5+5 w/ dbs or kbs AHAP

SO 2:30

5 rounds for time
400 meter run
20 DB snatch alt 22.5/15 kg
50 double unders

Scaled:
300 m run
20 DB snatch
30 du or 60 singles (or 1 min practise)

Time cap 30 min

Amrap 12

9 T2B
6 power cleans
3 push jerks
30 DU

L1: 50/35kg
L2: 60/42,5kg

3 Weighted Pull-ups,
20m Farmerswalk/Yoke Carry,
10 Lateral Raises ( Plates, DB),
10-20 Russian Twist.
Rest as needed.

6 Box Jump,
8 KBS,
10 Goblet Squat

AMRAP 20

8 strict pull ups
20 medball clean 9/6kg
10 V-Ups
400/350m row

rest 2 min. btw. rounds

Alternate for 20 Mins
1. 15 KB or db thrusters 22.5/15kg
2. 2-3 rope climbs
3. 10 Strict T2B
4. 15 Russian KB's 32/24kg