"Venti"
AMRAP 20:
20 wallballs (20/14)
20 alternating single arm power snatches (50/35)
20 box jumps (24"/20")
20 single arm dumbbell push presses (50/35)
20/15 calorie row

Kilos:
wall ball 9/6
Snatches 22,5/15

On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang power snatches
6 Overhead squats
3 Squat snatch

FOR TIME:

3 rounds.

15 US Swing

12 Snatch (alternating)

9 Sit up

.

@ 16/24kg KB

TC: 7min

EMOM 12 30s ON/30s OFF

Box Jump

Shuffle run

Slambal

CONDITIONING

14min AMRAP:
10m Prowler Push (medium load)
12 C2B
10m Prowler Push
8 HSPU

Overall RPE 4

Tailoring Options:
Prowler Push→ Banded Sprints with a partner
C2B→ Pull-Up→ Ring Row
HSPU→ HSPU on a Box

AMRAP 10
15 Wall Balls
15 Abmat Situps
15 Ring Rows
15 Wall Ball Overhead Situps

1.) High Box jumps
2.) One hand KB Hang snatch
3.) Row / Air bike

• you choose reps / weights

1 High Hang Power / Squat snatch
1 Hang Power / Squat snatch
1 Power / Squat snatch

• Alternate Power & Squat Every rnd.
• max 60%

Banded Triceps Complex
- 50 reps per movement, AFAP.

Warm up
3 rounds
1:30 ergo
30-50 single unders
3-5 strict pull ups/jumping pull ups + 10 kip to swings
10 air squats
5 jumping air squats
5+5 romanian dl with DB
5+5 single arm upright row + press

then 12-15 minutes for prepare workouts

In teams of 2
For time
80/100 calories of ski,bike or assault bike
80 power snatches @25/35kg

rest 5 minutes

In teams of 2
For time
80 box jumps
80 thrusters @25/35kg

rest 5 minutes

In teams of 2
For time
80 pull ups
80 ohs @25/35kg

Cool down
3:00 light jog/walking
2:00 upperback rolling
1:00 lats smash with roller (R/L)
1:30 quad smash with roller (R/L)
1:00 calf smash with roller (R/L)
2:00 cobra to downward dog
2:00 prayer pose