AMRAP 10
10 over bar burpees
10 front squats
10 pull-ups
2 minutes rest
AMRAP 8
10 vups
10 STOH
10 Box jumps
2 minutes rest
AMRAP 6
50 double unders
10 power cleans
10 dips
2 minutes rest
AMRAP 4
Cals
1) 6×4 Strict press
20-30 seconds L sit/ basket hang in between sets
2) ‘Jackie’
1000m row
50 thrusters
30 pull ups
1) 5 minutes max effort at each station/ 1 mins rest in between
Heavy front squats
Calories
TTB
Over bar burpees
Heavy GTOH
Over box jumps
1) 5 Rounds:
10 strict pull-ups, 10 strict ring dips, 20 hollow rocks, 30 air squats
2) 2 rounds:
30 Wall Balls
25 cals
20 GTOH
15 Burpees
10 Front Squats
5 bar muscle ups
1) Find a max in the following complex:
Power snatch + hang snatch + OH squat
2) 5 Rounds for time:
7 TTB
14 hang power snatch
7 TTB
14 box jumps
1) Establish a max Front squat
2) 3 rounds for time:
20 Wall balls
50 double unders
20 Kbs
50 double unders
1) In 6 minutes in your pairs establish a max clean
2) 20 rounds for time:
9 TTB
6 Burpees
3 heavy clusters
2) 20 rounds for time:
9 TTB
6 Burpees
3 heavy clusters
