LET’S GET PHYSICAL

A. 2 Snatch Pull + Snatch
5 | 1 | 2"

B. 3 Rounds for time of
10 Squat Snatches 70/50 kg
20 Burpees
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LET’S GET PHYSICAL

In Partners 30 minute AMRAP of
120 Calorie Row
100 Chest to Bar Pull Ups
80 Kettlebell Swings 32/24 kg
60 Burpee Box Jump Overs
40 Wall Walks

LET’S GET PHYSICAL

A. 3 Squat Clean + 1 Jerk
6 | 1 | 2"

B. 16 minute AMRAP of:
100 Double Unders
12 Deadlifts 100/70kg
12 Burpee Pull Ups

LET’S GET PHYSICAL

A1. Double Kettlebell Gorilla Row
4 | 8 - 12 | 0"
A2. Deficit Push Up
4 | 8 - 12 | 3"

B. 4 rounds of 4 minutes on 2 minutes of
30/24 Calorie (Alternate Ski/Row)
20 7.5 m Shuttle Runs
then max effort Burpees over Box in remaining time

LET’S GET PHYSICAL

A. Back Squat
8 | 2 | 90"
*80 % + all sets

B. 15 Minute AMRAP of:
10 Kettlebell Swings
10 Box Jumps 24/20"
10 Ring Dips
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LET’S GET PHYSICAL

A. 32 minute Partner AMRAP of
Station 1
4 Rope Climbs
200 m Medicine Ball Run
Station 2
12 Wall Balls
200 m Medicine Ball Run
Station 3
100 Double Unders
200 m Medicine Ball Run
*One Partner to be Rowing at all times

LET’S GET PHYSICAL

A. 3 Rounds for time of
40/32 Calorie Row
30 Alternating Dumbbell Hang Clean and Jerk 22.5/15 kg
20 Burpee Box Jump 30/24"
10 Power Cleans 85/65 kg

LET’S GET PHYSICAL

A1. Alternating Double KB Front Rack Step Ups
5 | 12 | 0"

A2. Strict Press
5 | 8 | 3"
4 Rounds of 3:30 on/1:30 off of
45/36 Calorie Row
then in remaining time max effort toes to ba

LET’S GET PHYSICAL

A. Find a Heavy 2 rep Max Back Squat for the day

B. 21-15-9 For time of:
Squat Clean Thruster 45/30 kg
Pull Up
*Time Cap 12 minutes

LET’S GET PHYSICAL

A. 3 Rounds for time of
9 Rope Climbs
1000/900 m Row
50 Wall Balls
*Time Cap 30 minues