Three sets, not for time, of: Ring Dips x 5-7 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm (dead position) Double-Under Practice x 45-60 seconds   Three rounds for time of: Run 400 Meters (Run inside gym) 21…

Every minute, for 18 minute do: 2 snatch from swing + 2 windmills and change arms   AMRAP 12 min 10 alt one arm swings 5 goblet squats 1 kb complex Change arm   *post your feelings. 😉

  In teams of three AMRAP 30 min 1000m run with ball 9/6 (together) 100 oh lunges with plate 20/10 200 DU 300m row (each) 200 air squat 100 burpees 1000m run with ball 9/6 (together)   *post your score…

Three sets of: Kettlebell Floor Press x 8-10 reps Rest 60 seconds Supine Ring Row x 8-10 reps Rest 60 seconds Bottom’s Up Kettlebell Squat x 5 reps each arm Rest 60 seconds Side Plank x 30 seconds each side…

Three sets of: Deadlift x 6-8 reps Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 seconds Ab-Wheel Roll-Outs x 6-8 reps Rest 45 seconds Complete as many rounds and reps as possible in 15 minutes of:…

  Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Front Squat x 6-8 reps Station 2 – Ring Rows x 8-10 reps   Three sets for max reps of: 60 seconds of Wall Ball Shots…

  #1 Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Strict Pull-Ups x 3-5 reps (add weight if possible) Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds #2 Complete as many rounds and…

In teams of two, with only one person working at a time, complete: 100 Burpees 150 Kettlebell Swings 200 Squats 250 Sit ups 200 Squats 150 Kettlebell Swings 100 Burpees   *post your time and feelings

  Every minute, for 18 minute do: 1 dead snatch + 1 snatch from swing + 1 oh lunges right + 1 oh lunges left and change arms AMRAP 12 min 3 one arm swings 2 clean and press (from…

300 DU (only 1 athlete cant be work at the time) Partners hold plate 20/10 in oh position 150 Wallball (only 1 athlete cant be work at the time) Partners hold Hollow Rock position 100 TTB (only 1 athlete cant…