3 Mins on: 2 mins off
( 6 round cap)
18/14 cal machine cals
12 power snatches 43/30kg
Max BBJO

Done when you hit 50 BBJO
Reset each round

100 Double unders
25 wall balls
8 bar MU

5 rounds going every 6 mins
So rest remaining time after bar MU.

Post total working time.

Perform a static hang from a pull-up bar. Your score is the maximum time of the hang.

Alternate.
1. 5-8 HSPU strict or kipping 6-12
2. 1-3 rope climbs

Rest 6 Mins

Then 12 Min EMOM

1. 10m HSW ( 3 wall walks)
2. 10-15 t2b

3 Mins on 2 off: 6 total intervals
Switching A & B;

A.
15 thrusters 40/30kg
20 burpee over bar lateral
Max GTOH

B.
30 DB snatch 22.5/15kg
8 bar MU / scaled 16 c2b
Max single arm devils press

Score is total reps front squats + devils press

Amrap 15

10 Du's
2 Wall walks
10 Du's
4 Handstand Push up
10 Du's
6 T2b
10 Du's
8 Push up
10 Du's
10 Burpee to target

Du scale= pinkku hypyt♥️
Handstand push up scale: Negative hspu/ Pike push up
T2B scale: high leg raise.

For quality for 30min

1) 10-20cal machine
2) 1-5 wall walk
3) 1-3 rope climb
4) 10-30m D-ball carry
5) 10-20 russian twist

2 rounds
1:30 min cardio
25 plate hops
10 alt leg v-ups
15 hip bridges
5 wall squats
3 muscle snatch
3 ohs
3 muscle cleans

3 hang squat cleans

AMRAP 12
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Toes-to-bar

10min Max Calories with a Partner