10-20-30-40-50…… Plate Good Mornings (10/5 kg.) Plate Russian Twists Box Jumps (60/50 cm.) Plate Ground-to-overheads Plate OH Sit-ups As far as possible in 30 min. * October 2020

6 SA KB Cleans (24/16) 6 SA KB Push presses (24/16) 6 Burpees 3 min. AMRAP Rest 1 min. 5 Rounds

1-2-3-4-5-6-7-8-9-10 Hang Squat Snatches (70/50 kg.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (17.5/10 kg.)

8 Wall Balls (9/6 lb.) 8 Front Squats (35/25 kg.) AMRAP 20 min. Every 2 min. perform 20 Double-unders

Row 500 m or Bike 30/21 Cals. Then, perform: 10 Power Snatches (50/35 kg.) 10 Box Jump-overs (60/50 cm.) 3 Rounds Row 500 m or Bike 30/21 Cals.

Back Squats 5-3-1-1-3-5