AMRAP in 12 minutes:

3 Snatches 60/40kg
6 Clean and jerks 60/40kg
9 CTB pull-ups
54 Double-unders

Heavy doubles. Keep the same weight or increase set by set. Rest 2-3 min between sets. Quality first, then weight!

40 DU
30 WB
20 pull-ups
10 OHS

Partner 1 goes through chipper, then partner 2. After partner 2 finishes, partner 1 repeats going back up the chipper. Then partner 2 follows.

10 minutes, every other minute.

odd: Deadlift x 5 (70%/max)
even: Double under x 30 or practice 30s

25 min in teams of two alternating tasks:

250 row (moderate pace 80% of max heart rate)
20 sit ups

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Hero wod:
"Francisco"
4 rft:
50 du's
9 wall climb
15 hspu
21 ttb
400m run

Odd: 6 front squats
Even: 6 s2oh

7min AMRAP
½ x Stairs
8 x Toes to Bar
12 x Kettlebell Snatch (6 each arm) @ 24/16kg

---

Rest 3mins

---

7min AMRAP @ sustainable pace
10 x Hang Power Snatch @ 30/20kg
8 x V-Up
6 x Kipping Pull-up (CTB if possible)

---

• Record results, scaling and other details.

In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
600 Meter Overhead Carry (45/25 lb plate)
200 Push-Ups
600 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

4x6 4:0:1:0

ssw/

4x8 double kettlebell clean 5s pause in rack

ssw/

4x8/ side BW cossack squat

3 min sets
18 minutes