5 rounds for time

1 cluster
3 clean and jerk
5 bar over burpees
7 toes to bar

BB @ 43/61kg

AMRAP 13 With Partner

Row 20/15 Calories. IGYG.

( After each set reset monitor )

Score : Total Calories

For quality: increasing weight

5 push press+ 10 front rack reverse lunges

4 push press+ 8 front rack reverse lunges

3 push press+ 6 front rack reverse lunges

2 push press+ 4 front rack reverse lunges

AMRAP, ygig

10 cal echo

20 v-up

10 burpee

20 situp

1: 30s hollow hold on bench
2: 10-12 strict knee raises

4 rounds for time:

20 Wall Balls (9kg)
15 Toes-to-Bar
10 Alternating Dumbbell Snatches (22kg)

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Handstand technique

Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.

4 sarjaa
-2+2+2 @60-65%

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Biceps Curls
Rest as Needed b/t Sets

• Erg Triathlon is TOMORROW! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!