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.

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