AMRAP 14 with a partner:
Max KB swings (24/32 kg)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
AMRAP 20
1:00 plank hold
10/15-cal bike
5 front squats (55/85 kg)
For time:
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/50kg)
Handstand push-ups
For load:
Deadlift
3-3-3-3-3
FRAN
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups
80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
1000-m row
Score: Total time
5 rounds for time:
12/15-cal bike
10 box jumps (61/76 cm)
3 rope climbs (4.6/4.6 m)
10.00 MARIA RINGTREENING
11.30 HYROX
10 rounds for time:
10 ring push-ups
7/10-cal on any machine