10-9-8-7-...-1 KB Swing (32/16)
1-2-3-.......10 Box Jump (75/60)

Front Squat (50/35kg)
Push Press (50/35kg)
1st min: 1 FS, 1 PP
2nd min: 2 FS, 2 PP
etc

1min Row
1min Rest

Max High Box Jump

Use 15 minutes.

Back squat 3 x 8 rep

Thruster 3-2-1-1-1

Start with moderate weight and work up to a heavy 1 rep

AMRAP 25:00 with a partner:
30 Burpees
1k Row
30 USA Swing @24/16kg
GOAL: 3+ rounds

Workout OPEN 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats
Bar-facing burpees
Men use 2x22,5kg dumbbells
Women use 2x15kg Dumbbells

Workout 18.2a
1 rep max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Extra:
Standing Banded Abs: 3 x 10. Rest 60s.

8min AMRAP

Partner 1: One round of:
12 KB deadlift 32/24
12 box step up

Partner 2: AMRAP shuttle run

Switching after partner 1 has done one round of KB DL and BSU.

AMRAP30

30/24 cal erg
12 db burpee box over 35/25 lbs
50 du

• Keep steady pace throughout the whole time!