3 rounds:
15/12 calories of rowing
10 box jumps
10-20 push ups
rest 2 min

Close Grip Floor Press: 4 x 5 @70% of floor press max. Rest 90s.

20 min AMRAP

*max reps DB clean
*max reps DB front rack walking lunge
*max reps DB push press

2 x 35 lbs / 2 x 50 lbs

In this workout, you can work your reps in any order you like. Count all the reps in cleans, lunges and push presses you can do.

AMRAP 12 Complex of:
6 Romanian Deadlifts @60/42.5kg
6 Hang Power Cleans
12 Front Rack Reverse Lunges (total)
12 Barbell Rows

• Rest as needed between rounds
• ALL done without dropping the bar or re-gripping.

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

EMOM 12

Min 1: DU 40-60 reps

Min 2: HS hold 30 sec // L2: 5/3 Strict HSPU

Min 3: DB Snatch non alternating 6- 8/side

For time:

800m Run
3 Rope Climb
500m Row/bike/ski
3 Rope Climp
800m Run

Timecap 20min.

2 rds
400 m run
12 Sumo deadlift high pulls
24 wall ball shots

15min for Quality:
10 Hollow Rock,
10+10 Lateral Kettle Bell Bend,
10 Push-Up (weighted if needed)

AMRAP 28

3-6-9-12-15-18-21-24.....
Thrusters 42,5/30kg
Calories Row
KB Swing 32/24kg