6’ON 4’OFF
A) 80/65 cal ski + max burpees to ski
B) 80/65 cal bike + max burpee shuttle run 7,5m
C) 80/65 cal row + max burpees over the row
AMRAP 12′
5 rounds:
20 wall balls 9/6kg
20/16 cal row
Then:
Max burpees over the row in remaining time
5 rounds:
10/18 cal row
15-12-9-6-3 bench press (bodyweight)
Strict pull ups
Amrap 10′:
8 OHS 52/36kg
35 du
4x 2’ON 1’OFF
15 box jumps over (step down)
10 S2OH 60/40kg
Max BMU
4′ rest
4x 2’ON 1’OFF
15/12 cal row
10 hang squat clean 60/40kg
Max wall walks
4′ rest
4x 2’ON 1’OFF
20 shuttle run
Max burpee pull up
6x 3’ON 2’OFF
A) 20/15 cal ski
20 burpee to ski
Max T2B
B) 20/15 cal bike
20 air squats
Max pull ups
2 rounds (1:2 rest between rounds):
36/30 cal Echo
15-12-9
C2B
OHS 50/35kg
Bar facing burpees
Then,
2 rounds (1:2 rest between rounds):
36/30 cal row
15-12-9
HSPU
Power clean 50/35kg
Box jumps over
3 rounds:
20 T2B
20 C&J 40/30kg
4 rounds:
8 shuttle runs (16)
8 RMU
8 shuttle runs (16)
14 WFHSPU
4 rounds:
1′ max C&J 61/43kg
1′ max cal row
1′ max T2B
1′ rest
For time:
25-20-15-10-5 cal row
10-8-6-4-2 BMU
3 rounds:
12/9 cal Echo
12 box facing box jump over
3 rounds (1:1 rest):
9-6-3
SHSPU
Alt. db snatch 22,5/15kg
3 rounds – 3’ON 1’OFF:
15 T2B
15 OHS 43/29kg
EMOM 10′:
30 du
1 snatch 75% RM
5 rounds – 2’ON 2’OFF:
20/15 cal bike
10 shuttle run
Max. strict pull ups
For time:
25-20-15-10-5
Cal echo
Alt. db snatch 22,5/15kg
2’ON 2’OFF (until complete 40 reps):
8/6 cal echo – 10/7 cal row
10 box jumps over
Max. alt. devil press 22,5/15kg
