• 3 Total Rounds:

a) 5 minute AMRAP of:
• 8 DB Step-Ups (4/side) @ 50/35 lbs. to 24/20 inch box
• 8 Push-Ups
• 30 Meter DB/KB Farmer's Walk
• 8 Pull-Ups

b) 3 minute Jog, Row, or Airdyne at easy pace (get your heart rate back down)

a) Push Jerks - 3 x 3 @ or above 85% of your 1-Rep Max (focus on fast and efficient reps)

b) Strict Pull-Ups - 3 x 3-6 OR 1-Arm DB/KB Row - 3 x 6/arm

*perform Pull-Ups or Rows b/t sets of Push Jerks

For time
21-15-9
OHS 40/30
2x reps double unders
directly into:
12-9-6
Thrusters 40/30
T2B

3 rounds

30cal row

16 T2Bs

10 ring dips

EMOM 10

1 min: 15/12 cal row
2 min: 10 shuttle sprint

Split jerk
3x3

5min AMRAP
15 Box Jumps
5 Handstand Pushups

rest 3min

5min AMRAP
15 Wall Balls
10 Pushups

rest 3min

5min AMRAP
10 Jumping Pullups
30 Squats

rest 3min

5min AMRAP
5 Ring Dips
10 Toes-to-bar

Row 1000m. All out!

Thrusters

5x7 climbing. Start @ 60% 1RM

For time:
35 bar facing burpees
35 power snatch 57,5/35kg
35 C2B
35 OHS 57,5kg/35kg
35 HSPU
35 push jerks 57,5kg/35kg
rest 2 min.
7 squat clean 110kg/65kg
2 clean&jerk 110/65kg
7 bar mu
2 min max reps row cal

Result is Total time - rowed calories. 1 cal is one sek.