AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

4 x AMRAP
30 sec work, 30 sec rest
-burpee
-box over burpee
-burpee pull up

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-ups
10 Kettlebell Swings
15 Squats
200 Meter Run

Pause Squats
3s pause at the bottom of each rep 4x6

ssw/

KB Goblet Step downs
[ three plates high - kiss heel to floor, keep weight in planted foot heel. Main moment comes from hip hinge. Load posterior chain ]
4x 10/ leg

Alternating SA/SL plank
3s pause each side 4x6/

4 min sets
22 minutes

3 K light run (or row)

12 rds, round start every 1:30
5 HSPU
10 HR Push ups
7+7 pistols

1000m Row
50 Sit-ups
50 Overhead Squats [30/20kg]
30 Sit-ups
50 Wallballs
50 Sit-ups
1000m Shutle run

Build to a Heavy Single

Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

3 Rounds for time:
10 Handstand Pushups
10 Toes-to-bar
10 Thrusters 60/40kg
10 Pullups