Every 2.30min x 5

2-4 RMU
6-8 HSPU
10-12 KBS @24/16kg

For time
50/42 Cal Ski/Row
30 Burpee Box Jump Overs (60/50cm)
50/42 Cal Row/Ski

TC 12 min

AMRAP 15:00
15 USA Kettlebell Swings @24/16kg
15 Burpees
15 Calorie Row/Ski/Bike Erg

• Goal: Calm pace of 75% - use the row interval to recover. Be mindful of your breath control on your burpees.

1) Strict HSPU 3x2
2) HS 3x24s

Clean pull
3x3 v2

Metcon (time)

For time 21-15-9 reps of:
DB Snatch, alt. arms 35/22,5kg
Ring-dips

Timecap: 6 minutes

Accessory:
100-150 Bicep curl with band - light
100-150 Band pull downs - light
*Split anyhow

2 rounds
1:30 cardio
35 single unders + 15 double unders
10+10 banded lateral side steps
10+10 single leg glute bridge
10 tuck ups
5 wall squats
3 muscle snatch
3 ohs
3 high hang snatch

Working in teams of 4;
20 Min AMRAP
Bike
Row

Switch as you like! Every 4 mins complete 40 synchro wall ball squats. 9/9/6/6
Minutes 4/8/12/16

Every 10 minutes x 3

(timecap 8 min for each, so minimum 2 min rest between)

21-15-9
Thruster 42,5/30kg
T2B

21-15-9
DB box step overs 2x 22.5/2 x 15kgs
Lateral burpees over DBs

21-15-9
Ski erg calories
Hang KB snatch alternating sides 24/16kgs

-ladies 18-12-7 cals

4 Rounds of:
15 Toes to Bar
15 Calorie Row/Bike/Ski
15 Double KB Clean + S2OH
Rest 60s after each round

• Goal: Focus on proper breathing today and controlling the heart-rate.