4 - 8 - 16 min Amrap
8 burpees
16 wallballs
32 Doubleunders
Between each Amrap 2min rest
15 min to work on:
1) 6-8 Big Kipping Swings
2) 4-6 Kipping Hip to Bar
3) 2-4 jumping BAR MU from Box
4) 1-3 Banded BAR MU
5) 1-2 BMU with help of partner
AMRAP3
- 3 Pull ups (strict)
- 6 Push ups
- 9 Air squats
rest 1 min
--> repeat AMRAP 3 times
Every 90s for 16 sets do (24 min)
4 sets
4 clean pulls
1 Clean
4 jerk dip squats
1 splitjerk
4 sets
3 clean pulls
1 Clean
3 jerk dip squats
1 splitjerk
4 sets
2 clean pulls
1 Clean
2 jerk dip squats
1 splitjerk
4 sets
1 clean pulls
1 Clean
1 jerk dip squats
1 splitjerk
3 sets
15-20 bentover reverse flys (w. Small plates)
Rest 60s