5 rounds of :
(2 min On / 2 min Off)
– 250/200m Row
– 10 Kettlebell Swings 32/24kg
– Max Burpees

“Michael”
3 rounds for time of :
– Run 800m or Row 1,000m
– 50 Back Extensions
– 50 GHD Sit ups

[ Team of 2 ]
For time of :
– 50 Wallball 20/14lb
– 30 Clean&Jerk 135/95lb
– 50 Wallball 20/14lb
– 20 Clean&Jerk 155/105lb
– 50 Wallball 20/14lb
– 10 Clean&Jerk 185/125lb

6 sets of :
– Power Clean
+ Hang Clean
+ Front Squat
+ Jerk
* Load : 65% ~

[ Team of 2 ]
Amrap 14 minutes
– 5/5 Kettlebell Snatch 24/16kg
– 7 Box Jumps 24/20inch
– 9 Cal Row
* Alternating rounds

Amrap 9 minutes
3-6-9-12-15 … reps,
– DB Power Clean 50/35lb
– 9 Line Facing Burpees

[ Team of 2 ]
For time of :
– 100 Cal Row
– 100 Handstand Push ups
– 100 Cal Row
– 100 Toes to bar

3 rounds for time of :
– Run 400m
– 24 Kettlebell Swings 24/16kg
– 12 Burpee Box Jumps 24/20inch

[ Team of 2 ]
For time of :
– 20 Muscle ups
– 30 Snatches 115/75lb
– 40 Chest to bar
– 30 Snatches 115/75lb
– 20 Muscle ups

Snatch
– Find 1RM

Amrap 9 minutes
– 9 Toes to bar
– 7 Hang Power Clean 115/75lb
– 5 Shoulder to Overhead 115/75lb

Amrap 12 minutes
3-6-9-12-15-18 … reps,
– Medicine Ball Clean 20/14lb
– 5 Strict Pull ups

Amrap 12 minutes
– 7 Box Jumps 30/24inch
– 14 Kettlebell Swings 32/24kg

[ Team of 3 ]
For time of :
– Row 120 Cal
– 30 Bar Muscle ups
– 90 Thruster 95/65lb
– 30 Bar Muscle ups
– Row 120 Cal

For time of :
1-2-3-4-5-6-7-8-9-10 reps,
– Power Clean 185/125lb
– Burpee

Amrap 14 minutes
– 8 Toes to bar
– 10 (5/5) DB Hang Snatch 50/35lb
– 12 Push ups

​3 rounds for time of :
– Run 400m
– 30 Kettlebell Swings 24/16kg
– 20 Box Jump overs 24/20inch
– 10 Burpee Box Jump Overs 24/20inch

​[ Team of 2 ]
Amrap 12 minutes
– 60 Squats
– 40 Hang Power Clean 135/95lb
– 20 Push Jerk 135/95lb

​

​Clean&Jerk
– Find 1RM

​Amrap 16 minutes
– 12 DB Snatch 70/50lb
– 8 Toes to bar
– 4 Bar Muscle ups

​A.
Deadlift
3-3-3-3-3

​B.
5 rounds for time of :
– 5 Deadlift 275/185lb
– 10 Burpees

[ Team of 2 ]
For time of :
– Row 2,000m
– 50 Chest to bar
– 100 Wallball 20/14lb
– 50 Chest to bar

​8 rounds for time of :
50 Double Unders
5 Bar muscle ups

​

​[ Team of 2 ]
Amrap 16 mins
120 Wallball,20/14lb
60 Power Snatch,95/65lb

5 Sets
Snatch Deadlift + Snatch Pull + Power Snatch
*Pause 2sec at Catch Position
*Ascending weight

Amrap 20mins
Row 500/400meter
24 Hand-release Push Ups
12 Kettlebell Swings, 32/24kg

​

For time of
Run 1,000m
150 Squats
50 Chest to bar
* Run 1,000m = 100 Burpees

6 Rounds
( 90 sec on / 90 sec off )
20 DB Snatch,50/35lb
Max Burpee Box Jump Overs, 24/20inch

[Team of 2]
Amrap 14 mins
60 Wallball, 20/14lb
30 Squat Clean, 155/105lb

​A.
Squat Clean Practice

​B.
5 sets
Squat Clean
1.1.1 x 5sets
Ascending Weight