AMRAP in 4 mins of:
4 Thrusters, 45/30 kg
4 Russian Kettlebell Swings, 24/16 kg
— Rest 5 mins —
AMRAP in 5 mins of:
5 Push Press 45/30 kg
5 Pull-ups
— Rest 5 mins —
AMRAP in 6 mins of:
6 Toes-to-bars
6 Burpees
Sumo Deadlift
1-1-1-1-1-1-1
For time:
100 Double Unders
20 Box Jumps, L/M
20 Front Squats 60/45 kg
75 Double Unders
15 Box Jumps, L/M
15 Front Squats 60/45 kg
50 Double Unders
10 Box Jumps, L/M
10 Front Squats 60/45 kg
3 rounds for time of:
Row 500 mtr
15 DB Floor Press, 22,5/15 kg
15 Knees-to-elbows
Every minute for 20 minutes:
1 Squat Snatch
5 rounds for time of:
30 Sit Ups ADV: 15 GHD Sit Ups
12/8 Air Bike Calories
9 Chest-to-bar Pull-ups
5 rounds for time of:
10 dumbbell thrusters
100 mtr farmers carry
500/400 mtr Row
♀ 15 kg DBs ♂ 22,5 kg DBs
For Time
27-21-15-9 reps of
Pull ups
Push Jerks 40/25 kg
The Ghost”
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score.
Power Clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1