For time with a partner:
21-15-9
Push presses (30/45 kg)
Echo bike calories
21-15-9
Front squats (30/45 kg)
Echo bike calories
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
For time
750 m row-m row
100 double-unders
15 strict pull-ups
500-m row
75 double-unders
12 strict pull-ups
250-m row
50 double-unders
9 strict pull-ups
For load:
Back squat
5-5-5-5-5
5 rounds for time:
15 toes-to-bars
15 box jumps (51/61 cm)
– Step down from the box.
Diane
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (45/70 kg)
10.00 Johanna-Maria ERI
11.30 HYROX
40 box jump-overs (51/61 cm)
40 air squats
40 hand-release push-ups
30 box jump-overs (51/61 cm)
30 air squats
30 ring dips
20 box jump-overs (51/61 cm)
20 air squats
20 handstand push-ups
For time with a partner:
90 snatches (30/45 kg)
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.