AMRAP 14 min 1 back squat (80% 1RM) 10 Suitcase deadlift (5 on each side) (25/20kg) 100m single-arm farmers carry Each round add 1 back squat

2 Rounds Max set bench press (70% 1RM) -Rest 2 min- Max set bench press (60% 1RM) -Rest 2 min- Max set bench press (50% 1RM) -Rest 2 min- 10-9-8-7-6-5-4-3-2-1 Clapping push-ups MB sit-ups (9/6kg)

5 Rounds 10 KB Overhead walking lunge (24/16kg) 30 sec KB front rack hold IN a squat position 10 KB thrusters

Squat clean 3-3-3-3-3

AMRAP 20 min 200m run 15 wall balls (9/6kg) 15 box jump (60/50cm) 200m run 15 wall balls (9/6kg) 15 box jump (60/50cm)

3 Rounds 500m Row 20 Burpees -Rest 2 min-