Every 6 min for 5 min
20 AirSquats
100m SA KB Suitcasecarry
20 KB Swings
10 KB Push Press
5 Burpees
Finish sub 4:30
In Teams of 2 Amrap25
50 alt. Reverse Lunges (split as needed)
200m run together
40 (Knee) Pushups (split as needed)
200m run together
30 T2B (split as needed)
200m run together
20 Burpee broadjumps (1/2/3 mats | split as needed)
200m run together
In Teams of 2 Amrap25
50 Jumping Lunges (split as needed)
200m run together
40 Pushups (split as needed)
200m run together
30 T2B (split as needed)
200m run together
20 Burpee broadjumps (1/2/3 mats | split as needed)
200m run together
Every 60s for 12 sets
2 hang Powercleans
Start with 1st weight after empty bar and build up if form is good!
Every 60s for 5 sets:
1 pause snatch pull (3s pause 2cm off floor + below knee)
@ work up from ~70%+ of 1RM snatch
3 rounds for time
40 wallballs (20/14)
20 T2B