AMRAP 13' minutes of:
20 dumbbell push presses 2X22,5/15
40 double-unders

100 burpees for time (30cm target)

For time:

20 burpees
20 hang squat snatches 30/42,5
20 HSPU
20 hang squat snatches 30/42,5
20 burpees

Max effort! Work up to 1RM

For time:
21 power snatch 45/30kg
21 Pull-ups
Rest 1:30
15 power snatch 45/30kg
15 Pull-Ups
Rest 1:30
9 power snatch 45/30kg
9 Pull-ups
Rest 1:30
21 bar over burpees
21 push press 45/30kg
Rest 1:30
15 bar over burpees
15 push press 45/30kg
Rest 1:30
9 bar over burpees
9 Push press 45/30kg

TC 20

EMOM 21

for max reps
1 min : Clusters 45/30kg
2 min : Row cal.
3 min : Triple Unders

10 min Max Reps:
Box Jump w/step down – 61cm Box

• Men and Women use 24″ Box – Full extension of the hips at the top – Step down from top of box – Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters) – Post scores to the comments below

AMRAP 15 min.
- 250 m run.
- 15 Ring Dips.
- 2 wall climb.
- 5 Overhead squat (40/20 kgs).

1. Hang Power Clean
   Build to 3 Rep Max

2. Push Press
   Build to 6 Rep Max

3. Back Squat
   Build to 10 Rep Max

4. “Foul Ball”
   3 Rounds For Time:
   800 Meter Run
   30 Calorie Row
   30 Alternating Dumbbell Snatches (50/35)

5. Body Armor
   3 Sets, Not For Time:
   100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
   200 Meter Sled Drag
   30 Weighted Sit-Ups

WOD :

"FIGHT CLUB "

3 rounds for max reps in 17 min

a) Thruster
b) Power clean
c) Box jump over
d) Pull up
e) AB Cal
f) REST