AMRAP 20 min 1 min plate OH Hold (20/10kg) 12 plate walking lunges 15 plate ground to overhead 18 plate sit-ups Share everything as needed.

5 rounds 12 split squats (80/60kg) Max set double-unders

For time: 1k row 50 wall balls (9/6kg) 50 box jumps (60/50cm) 50 ring push-ups 50 KB swings (24/16kg) 50 med ball cleans 1k row

3 rounds for time: 400m KB farmers carry (70/53lb) 30 parallete pass-throughs Every time you put the KB’s down, perform 10 KB SDHP before going again.

1 rep back squat 1 rep bench press

3 Rounds for reps 2 min: over-unders 2 min: DB lateral step-ups (1 x 50/35lb) 2 min: hang DB snatches