10×2
60″ rest
60%+ of 1RM of squat clean
0′-2′
2 RDS of:
4 deadlift
4 hang power clean
4 shoulder to over head
burpees over the bar in remaining time
2′-4′
4 RDS of:
5 american swing
5 kb one arm thruster
change arm every round
DU/SU in remaining time
4 rounds
5 V sit up with pause on top
5 russian sit up
10 Kb russian twist
1′ rest
odd: 8 wall ball + 8 burpees
even: 8 pull up + 8 ttb
3×3 70% 90″ rest
3×2 80% 75″ rest
3×1 80%+ 60″ rest
100 du/200 su
35 box jump
35 DB snatch
25 box jump
25 DB hang power clean&stoh
15 box jump
15 BD ohs
100 du/200 su
10×4
up to 75%
750 mt row
+ amrep in remaining time
4 squat clean
6 burpees over the bar
rest 90″
12 wall ball
12 american swing
6+6 DB hang power snatch
above the knee+below the kenee+floor
9×1+1+1
unbroken set, never drop the bar
4 power snatch
15 du/30 su
rest 2′
6 power snatch
15 du/30 su
20 sit up
5×5
70%+
100 kb snatch
every 75″ perform 5 box jump over
10 v sit up
10+10 alt. 1leg v sit up
10 tuck sit up
20″-30″ hollow position
no rest between rounds
9 pull up
6 power snatch
6 over head squat
3 wall walk
10 x 1
75%+ 60″ rest
8 1arm DB devil press
amrap DU/SU
skill pull up
kip or butterfy
adv. EMOM 8 set
2-4 bar uscle up
21 wall ball
15 kb sdhp
9 burpees over the med ball
3@65% 2@70% 1@75%
3@70% 2@75% 1@80%
3@80%+
60″ rest between
7 deadlift
7 hang clean&jerk*
14 american swing
14 push up
*2 rounds hang clean & jerk
2 rounds hang squat clean
30 burpees box jump over
100 jump rope
50 pull up
100 jump rope
30 thruster
100 jump rope
AMRAP 9′
A: 15/12 cal row
B: 4 2DB gtoh
6 pull up
24 du/su
3′ rest
AMRAP 9′
50 power snatch
35 over head squat
20 shoulder to over head