For time:
500m row
50KB swings @ 24kg
50 DUs
30 OHS @ 40kg / 30kg
30 Power Clean @ 40kg / 30kg
20 Box Jumps
20 Wall Balls
500m row

Each person must complete each section before moving on to the next exercise.

AMRAP 8 min

10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
10 Thruster (90kg/55kg)

Do Bar Facing Burpees till time ends to get extra points

Fran
21-15-9
Thruster 30/42,5
Pull up

DU'S and SIT UP'S
50-40-30-20-10

5 rounds:

• 3 x snatch (75% 1RM snatch)
• 5 x overhead squat
• 12 x kettlebell swings 32/24 kg

3 rounds, for quality:

• 1 min ring push-ups
• 1 min hollow rocks
• 1 min handstand hold
• 1 min rope climb
• 1 min hanging (active shoulders + hollow)
• 1 min rest

4 rounds:

• 30 s row (95% max speed)
• 30 s rest

Rest 4 minutes

6 rounds:

• sled push 40 m, work/rest 1:1 (light weight, 95% max speed)

On the minute for 12 minutes: 2-position power snatch + 1 overhead squat with a 3-second pause at the bottom. Use 75% of 1RM snatch.

5-3-1

Weighted pull-up
3-3-3