11
12
2022
Deadlifts Push-ups Box jumps
AMRAP 30 min 5 Deadlifts (125/85kg) 13 Push-ups 9 Box jumps (60/50cm) Perform one round of each
10
12
2022
burpee pull-ups
5 Rounds 4 burpee pull-ups 12 hang power cleans (40/25 kg) 4 burpee pull-ups 12 back squats
09
12
2022
Row Thruters DUs
Every 5 min x 6 rounds 250m Row 20 DB thrusters (17.5/10kg) 30 Double-unders
07
12
2022
Bike and KBs
Buy in: 60/42 cal air bike Then, 4 rounds: 200m KB carry (24/16 kg) 12 KB shoulder to overhead (6 each side) Buy out: 60/42 cal air bike
06
12
2022
Squat snatch complex
5 sets 1 power snatch 1 hang squat snatch 1 squat snatch Find your heaviest 1 rep Squat snatch