Back squat
10-8-8-6
60-65%

AMRAP 9:
30 Double Unders
1 Hang Squat Clean 60/40kg
30 Double Unders
2 Hang Squat Cleans 60/40kg
30 Double Unders
3 Hang Squat Cleans 60/40kg

AMRAP 12:
30 Kettlebell Swings 24/16kg
30 Box Jumps
30 Deadlifts 60/40kg

AMRAP 12
7 Pullups
7 Thrusters 35/25kg
7 Burpees

Go easy with the ergos, work hard on BW movements!

600 m row
20 toes to bar
600 m ski
15 bar over burpees
1800 m bike
10 strict HSPU / scale on box

Go for 45 min !

For Time:
10 Power Cleans 70/50kg
50 Air Squats
10 Front Squats 70/50kg
50 Air Squats
10 Push Jerks 70/50kg
50 Air Squats

Build to a Heavy Set of 3

Cindy TEST
AMRAP 20

5 Pull-Ups
10 Push-Ups
15 Air Squats

E3MOM 15

Change movements every 3 min

A) 21/17 Cal Row + 10 Rower over burpees

B) 20 Deadlift + 10 Power clean 50/35

C) 20 Wallball + 10 Strict Hanging Knee Raise down to midline

10 Rounds for Time
10 DB Push Press @50/35lbs (KB option 20kg/12kg)
10 Toes to Bar

• 15:00 Time Cap