"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

10 x DL
12 x T2B
30 x DU

Weight 80/50kg

10 to 1
Burpee over the bar
Deadlift (Bodyweight)
Then:
50 Unbroken double unders
For Time

EMOM 30:
Minute 1: 40s of Small Sled Push (light)
Minute 2: 40s of USA Swing @24/16kg
Minute 3: 30m Heavy Farmer Carry
Minute 4: 40s of Sumo Deadlift High Pull @24/16kg
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest

• Rx+: KB Snatches in Place of USA Swing

6 Rounds
1min Air Bike/Row/Ski Erg
15s. Rest
1min Shuttle run
15s. Rest
1min Double unders
15s. Rest

Intensity level 3
No gasping or heavy breathing allowed. Easy and steady pace.

12-24 Russian twist
10/side Elbow side plank twist
10/side Side over arch
10 Arch up
12-24s. Arch body hold

Focus on high quality

8 min AMRAP
10 push presses 55kg/40kg
10 T2B
10 kb snatches alternating 24kg/16kg
10 v-ups

Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m

50 DU
15 HSPU
50 DU
12 HSPU
50 DU
9 HSPU

(Time cap 6min.)

10 C2B
10 Front Squats (70/45)
10 Bar over Burpees