"Taco Bell"
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

Kilos: 22.5/15

(A)
Power clean from power position. 2 second pause in the dip and in the catch. Easy weight.
(B)
EMOM 10
Power clean in to front squat. 2 second pause. ~60-70%
(C)
Clean pulls 6 x 2 @90-105%

Accessory
3-4 Rounds
Db/Kb box step down 6+6
Lateral band walk 20 steps
Single leg glute bridge 6+6

For time in teams of 3:

Accumulate 200/160cal Row
10 Bench press 60/42kg every time you finish rowing

Accumulate 200/160cal Ski
20 KBS 24/16kg (US) every time you finish Skiing

Accumulate 200/160cal Assault bike
10 Thrusters 35/25kg every time you finish biking

Accumulate 3K Run on skillmill

Only 1 team member is doing cardio at a time. Switch btw 20-40cal, rest max 3min.

10 min EMOM
3 cleans 75kg/45kg

3 jerks 75kg/45kg

30-20-10:
Row Calories (Women's Calories: 21-14-7)
Dumbbell Box Step-ups

Directly Into...

10-20-30:
Alternating Dumbbell Snatches 22,5/15kg
Wallballs 9/6kg

3+3 Turkis Get up (w/ KB)
1-3 Rope climb
30-45s. Sandback / Kettlebells Front rack carry
8-16 OH-Reverse Lunge (w/ DB/KB)

40 Wallballs (20/14)
30 Toes to Bar
20 Alternating Dumbbell Snatches (22.5/15)

Time cap: 12min.

1) 8/10 cal Row
Max Squat Jumps
2) 10 x DB Snatch
Max Burpee Box Overs
3) 8/10 cal Bike
Max T2B
4) Max Clean & Jerk 60/40
5) rest

WarmUp
2rounds
200m ergo
8 scapula pulls
8 swings (light)
8 kb deadlift

EMOM 15min

1. 5-10 Burpee
2. 15-25 AirSquats
3. Rest

2min Rest

EMOM 15min

1. 3-6 Pull up (strict) / 6-12 Ring Rows
2. 8-12 Kettlebell Snatch alt
3. Rest