11
04
2023
V-ups Burpee Suitcase deadlifts
21-15-9 V-ups Burpee plate jumps (20kg) Suitcase deadlifts (22.5/15kg)
10
04
2023
Pistols run snatches
For time 800m run 30 power snatches (50/35kg) 40 alt. pistols Rest 1 min 600m run 20 power snatches 30 alt. pistols Rest 1 min 400m run 10 power snatches 20 alt. pistols
09
04
2023
KB swings ring push-ups and power cleans
AMRAP 24 min 27 KB swings (32/24kg) 21 ring push-ups 18 KB swings 15 power cleans (40/25kg)
08
04
2023
barbell back lunges and OH squat
5 rounds 50 double-unders 3 x 4 barbell back lunges + 4 Overhead squat (40/25kg)
07
04
2023
Row and 20 pull-ups
3 rounds 500m row 20 pull-ups Rest 2 min
06
04
2023
SA farmers carry box jumps front squats
AMRAP 10 min 100m single-arm farmers carry (22.5/17.5kg) 10 box jumps (60/50cm) 10 DB front squats (one DB)