AMRAP 2 x 3. Rest 1:00

6 Power Clean 60/42,5kg
8 Bar Over Burpees
15 Kettlebell Swing 24/16kg

Rest 3 Minutes

AMRAP 2 x 3. Rest 1:00

4 Power Clean 60/42,5kg
8 Bar Over Burpees
25 Double Unders

10min EMOM (40s on / 20s off)
1. Row for cal
2. Burpee box jump over 60/50

Rest 5min

10min EMOM (40s on / 20s off)
1. Echo bike / bike erg for cal
2. Toes to bar

RX
ON A 22:00 RUNNING CLOCK...
2000m/1600m Row/Ski or 4000m/3200m Bike
Immediately Into...
AMRAP in Time Remaining of...
2 Ring /Bar Muscle-Ups
4 Strict Handstand Push-Ups
8 KB USA Swings (24/16)
(Score is Rounds + Reps)

SCALED
ON A 22:00 RUNNING CLOCK...
2000m/1600m Row/Ski or 4000m/3200m Bike
Immediately Into...
AMRAP in Time Remaining of...
2 Up-Down (Strict ) Pull-Ups
4 DB Strict Press (15/12.5)
8 KB USA Swings (16/12)
(Score is Rounds + Reps)

GOAL : 10+ rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 KB Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 SLOW Arm Haulers
-Rest as Needed b/t Sets-

AMRAP 5:00
Ergo 30cal
Max wall-ball shots

– Rest 5:00 –

AMRAP 5:00
Ergo 30cal
Max med-ball cleans

Scaled WOD
AMRAP 5:00
Ergo 20cal
Max wall-ball shots

– Rest 5:00 –

AMRAP 5:00
Ergo 20cal
Max med-ball cleans

EMOM12
1. 3 Snatch @60-65%
2. 2 Snatch @65-70%
3. 1 Snatch @70-75%
4. Rest

4 Rounds For Time

11 KB Thrusters 16/12kg per hand
9 Burpee Box Jumps
2 Turkish Get-ups (1/side)

Keep the workout aerobic, so you want to keep the pace and not let your speed slow during the second to fourth round. Constant movement, steady pace.

On Thrusters, drive off with your heels.

Backwards Weighted Lunges
5 x 8 /leg
Rest 90'' between legs and sets

Farmer's Walk

15m Max Weight Farmer's Walk
Use the trap bar / DB /..

AMRAP 30:00 w. a partner: (You Go, I Go)
50 Wall Balls @9/6kg
50 Calorie Row
40 Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Power Snatch @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
Goal: One person works at a time. Split as desired.

EMOM x 20 MINUTES
MIN 1 - 1-3 Rope Climbs or 5-7 Strict Pull-Ups
MIN 2 - 10 Strict Handstand Push-Ups or DB Strict Press (Moderate)
MIN 3 - Max Burpees
MIN 4 - Rest
(Score is Lowest Round of Burpees)
RPE 7