Amrap 25

15/12 cal row
1 round of Cindy
3 power clean and jerks

Add 3 power clean and jerks per rounds

Partner Wod
11 min Amrap
5 Pull up/ Ring row
7 Air squats
10 alt. Db Hang power clean and jerk 22,5kg/15kg

You go round, i go round

Complete as many rounds as possible in 10 minutes of

• 30-second L-sit from the floor
• 10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
WRK 4:00 REST 1:00 x5
10 seated dumbbell press
20 dumbbell hop overs
10 dumbbell cleans
20 mountain climbers
10 dumbbell sit up

Finisher
50 round the world
1:00 hamstring stretch

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

TGU 3-3-3-3/each arm
+
3rounds for quality
500m Row
15m Waiter walk/each arm
30sec hollow hold

On the 4:00 x 6 Rounds:

12 Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run

Kilos: (24/16)

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
25-20-15-10-5
kettlebell swings
burpees
200m run after each round

Finisher
30 v-ups
1:00 quad stretch

A: A: Halt snatch pull + Hang power snatch + power snatch
B: Hip squat clen + squat clean + power jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch