5 rounds For time :
20 m DB walking Lunge
10 DB STOH
5 bar muscle up / C2B

2 Rounds
2 minutes each movement-AMRAP
30 sec rest between each

Row for calories
Burpees to 6” target
Box jump 24/20”
WB 20/14

After completion, at the 18:00 minute mark
Complete 1200 m Run

2 scores
Total reps completed in 2 rounds
Time completed for 1200 m run- put in comments

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

1) Front Box Squat: 9 x 3 @60%, every 60s.

• Sit to parallel, normal squat stance, sit back on box + explode up.

2 x 10

Back or front squat 4 x 5 – light

10min AMRAP
20 cal airbike
10 pul l ups
10 box jumps 60cm/50cm

AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

Teams of 3
200/150 Calorie Row
60 Clean and Jerks (50/35)
50 Clean and Jerks (60/40)
40 Clean and Jerks (70/45)
30 Clean and Jerks (80/55)
20 Clean and Jerks (90/60)

On the Minute x 7
3 Deadlifts
Build each set