1 rope climb
6 Burpee box jump over

100 V sit Up
100 C&J @50/35kg
100 Back Squat @50/35kg
100 KB US swing @24/16kg

Every 2 min there is a partner switch
Partner A start with 1 rope climb and 6 BBJO, then accumulate as many V sit Up as possible.
At the end of the 2 mins, partner B do the buy in (=1 rope climb and 6 BBJO) then continue the V sit up from where partner A left...
Until all 400 reps are done

TC: 32'

Every minute for 10 minutes
0-5min
6 reps back squat
6-10min
3 reps back squat

The Twister

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps.

Jerk 1RM

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

Every minute for 10 minutes,
complex of:
1 power clean
1 hang squat clean or hang power clean+front squat
1 jerk

For time :

3 Rounds:
1 Round of “Kelly”
1 Round of “Helen”

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

1 Round of “Helen”:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

KILOS
Wallball: 9/6
Kettlebell: 24/16