10min running clock:
@0:00
4 rounds for Time of:
10 single arm DB/KB Thruster (5 each arm) or Backpacks/BB Thruster
10 V-ups (Tuck-Ups/Sit-Ups)
10 Push Ups
@In the remaining time:
AMRAP KB/DB/BP/BB Facing Burpees (do lateral Burpees if not enough space)
- score A is time for first part score B is number of Burpees. You can start with the Burpees as soon as you finished the first part -
3 sets of:
5-8 bulgarian split squats with 2x3 sec hold (contralat. loaded)
rest 30 sec. between legs
3 sets of:
6-12 single arm floor press @31x1 (each arm)
rest 30-60 sec.
9 min AMRAP of:
3 alt. DB-snatches/KB-swings/backpack to shoulder
3 air squats
3 skippings
6 alt. DB-snatches/KB-swings/backpack to shoulder
6 air squats
6 skippings
9...
9...
Every 5min for 20-25min (4-5 sets):
75 DU´s
15 Thrusters (40/30kg) - substitute with double or single arm DB/KB Thrusters
15 Pull ups - substitute with push ups
15 H.P. Cleans (40/30kg) - substitute with double or single arm DB/KB Cleans
- only do 5 sets if your time per round did not drop off more than 10% of your best sore (probably 1. round) -