For time with a partner:
Row 150 calories (sub 120 cal bike)

Then into:
100 TTB*
* one person works the other hangs on the bar.

50 synchronized bar facing burpees

• work must be done in that order.
• can split up the calories however you like but all must be completed before moving on to TTB
• sub TTB for hanging knee raises

3 Rounds:

1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

AMRAP in 15 minutes:

4 Snatches 70/45kg
8 Box jumps 30/24”
12 CTB

3 rounds, 1 min each

Push-up

DU

Squat

Burpee

Sit-up

2 min rest between sets

For time
15-12-9

-hang cluster 60/40 kg
-pistol squat alternate legs

5 rounds for time of:

400 metres run
15 squat over head

15 thrusters
10 pull ups
5 burpees

12 minutes AMRAP

D.
Three sets of:
Dumbbell Rollback Extensions x 8 reps
Rest as needed
Reverse Snow Angles x 15-20 reps
Rest as needed
*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds
Rest as needed

*Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.

4 kierrosta aikaa vastaan

20 x Rinta tankoon -leuanveto
20 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

3 Rounds: (Not for time)
10 Clean and Jerks, (60/42.5)
400m Run