4-6 times 1 min on / 1min off
Rowing or assault bike @80-90% effort of you max.
Score is total calories.

Power Snatch

Every 60-90sec for 12 set.

1-3 @78% of 1RM
4-6 @83%
7-9 @88%
10-12 @93-105%

Scale the % if needed. Find heavy of the day/PR

"Filthy fifty "

For time:
50 Box jump @ 60/50cm
50 Jumping pull-ups
50 Kettlebell swings @16/12kg
50 steps walking lunge
50 Knees to elbows
50 Push press @20/15kg
50 Back extensions
50 Wall ball @ 9/6kg
50 Burpees
50 Double unders

timecap : 35mins

“Row Cindy Row”
20 min AMRAP
5 pull ups
10 push ups
15 air squats
20 cal row

Optional Accessory:

EMOM x10

3 Power Snatch

Add loading by feel. TnG or DnG reps. This is for consistency, not for pr.

Overall RPE 3-4.

15 min AMRAP
5 min AIRBIKE cal
5 min row cal
5 min DU

4 x Ring MU
8 x Push Press 50/35kg
8 x Box Jump Over

EMOM 12 mins:
Every 1 min for 12 mins
3 power snatch @50kg/35kg
6 burpee over the bar
scaled: barbell 43/30kg

Bulgarian split squat (20mins)
8 reps/side x 5 sets
- increase weight each set if form allows
- use Kettlebell
- elevated foot
- 2 mins rest between sets
Accessory: KB press 10/side x 5 between sets

AMRAP 12:
5 Wall climb overs 120/100cm
8 Alt DB snatch 20/15kg
12 DB OH walking lunges (6L+6R)
20 DU