30sec ON, 30sec OFF / 6 rounds
1) shuttle run
2) 2x DB seated press

1 round = 2min
Total time = 12min

Not all out effort! Take it easy.

30min AMRAP:

Assault 20/15kcal
20m Sandbag/Slam Ball Carry

RPE 3

Scale if needed. Bag/Ball must be in front of the body.

For time:
3 rounds:
7 Power Clean 60/40kg
10/7 kcal Assault

Rest 5min

2 rounds:
7 Power Clean 60/40kg
10/7 kcal Assault

Rest 3min

1 round:
7 Power Clean 60/40kg
10/7 kcal Assault
RPE 4-5
These are sprints! Push them through! Hit all the cleans unbroken and be fast with the transitions.

”Quick & Dirty”
For time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull 35/25kg
Push Press

• 8:00 Cap

"Partner WOD"

5 Rounds of:
Run x2 around the box (together)
20 Box Jump Overs
30 KB Swings 32/24kg

then
5 Rounds of:
Run x1 (together)
20 HR Pushups
30 Wall Balls

then
30 Clean & Jerks 60/40kg

timecap: 40min

4 Rounds For Time:
9 Power Cleans (155/105)
12 Alternating Pistols (Total)
24 Box Jumps

3 x 2 clean + 3 jerk 70 %

focus on the technigue

4 rounds for time
15 m Front Rack Lunge with double KB
10 C2B

Timecap: 12 mins

Emom 10 min
5 Thruster
-go for heavy sets
- from floor

3 rounds for time:

6 DB Squat (22,5/15kg, Open style)
6 DB Thruster
6 DB Box Step Over (Regional style)
18/14kcal Row

RPE 3-4

Hold on those DBs! Try to hit DB work unbroken.