Every 70 seconds for eight rounds

5 high-pull

5 hang-power clean

5 hang-squat clean

For time:

30 one-arm kettlebell lunges (24/16)

(Switch after 15 reps)

40 push-up

50 sit-up

24 one-arm kettlebell lunges

32 push-up

40 sit-up

18 one-arm kettlebell lunges

24 push-up

30 sit-up

12 one-arm kettlebell lunges

16 push-up

20 sit-up

6 one-arm kettlebell lunges

8 push-up

10 sit-up

Time cap: 18 minutes

A: dumbbells bench press:

10-10-10-10

B: ring row (elevated feet)

12-12-12-12

C: double kettlebell thruster

8-8-8-8

Rest 90” between each movement

AMRAP in 8 minutes of:

8 Burpee-box-jump-over (60/50)

8 Dumbbell snatch (22,5/15) alt. arms

10-9-8-7-6-5-4-3-2-1

reps for time of:

ring dip

Body weight bent-over row

Box jump 📦 (60/50)

Time cap 13 minutes

AMRAP in 20 minutes:

400 mt run

2 Turkish get-up (24/16 kg)

every 70 seconds perform

A Complex:

Deadlift (snatch grip)

Hang- High pull

Hang-power Snatch

Overhead squat

Snatch balance

Hang squat snatch

Ten one-minute round of:

Odd: 15 American swing

            Max squat clean (60/40)

Even: 10 handstand push-up

            Max squat clean

Rest one minute between rounds

2: 10 sit-up to stand + plate

3: 5 deadlift @ 70% 1RM

Twelve rounds of:

15” max burpees

45” rest

1: 20” work / 20” rest x 6 rounds

L-sit/hollow position on rings

2: 20” work / 20” rest x 6 rounds

frog stand/plank on dumbbells

3: 4 minutes of front and back scales

90” rest between sets

AMRAP in 15 minutes of:

9 overhead squat (43/30)

12 V-up

15 Superman

30 double under

EMOM 12 minutes:

1: 7 kettlebell clean & press (R)

2: 7 kettlebell clean & press (L)

3: 2 Turkish get-up

AMRAP in 7 minutes:

strict pull-up ladder

1 wall climb

Rest three minutes

AMRAP in 7 minutes:

Power clean ladder (70/45 kg)

10 one-legged squat (alt)

Emom 10 minutes

(With empty bar)

Odd: 10 zombie squat

Even: 12 overhead lunges

Eight rounds, Every 90 seconds:

5 thruster @ 70% 1 RM

Double Tabata

(20”w+10” r)

Eight rounds of:

Odd: Russian swing (24/16)

Even: supine legs-up

AMRAP in 8 minutes:

10 mt Waiter’s walk - R (24/16 kg KB)

10 pike to push-up

10 mt waiter’s walk - L

15 Sit-up

AMRAP in 20 minutes:

500/350 mt row

21/15/9 reps of

Pull-up

Wall ball shot (9/6)

Twelve rounds - 20” work + 10” rest

Odd: Hollow body pod. Hold

Even: Superman hold

Emom 10 minutes

Complex with accuracy

1 Deadlift

1 Hang-power clean

1 Shoulder press

3 push-press

For time:

21-15-9

Thruster (43/30)

Burpees OTB

Time cap: 7 minutes

Emom 12 minutes:

Odd: 3+3 kettlebell windmill

Even: 6+6 one-legged kettlebell

Deadlift

Rx: W:16 kg, M:24 kg

AMRAP in 16 minutes of:

30 double unders

20 renegade row (20/15 kg dbs)

10 pike push-up