Immagini

Strenght: Deadlift

7×2 every 1:30

Then

AMRAP 7

Complex of:

1 Deadlift+2 Hang Power Cleans+3 Jerks

62/44

1 Rope Climb

Teams of 2:

Every 5 Minutes x 8:

1000 Meter Row

Max Dumbbell Thrusters 20/12

Score: total thrusters.

For Time:

7 Rounds:

10 Sumo Deadlift High Pulls 44/30

10 Ring Dips

“Denilson”

For Time:

Buy in: 400 Meter Run

3 Rounds

40 Double Unders

5 Power Cleans 82/56

15 Box Jump Overs 60/50

Cash Out: 1000 Meter Row

For Time:

4 Rounds

60 Air Squats

30 Kettlebell Swings 24/16

15 Burpees

For Time:
27-21-15-9:
Toes to Bar

After Each Round:
30/20 Calorie Row
15 Meter Front Rack SandBag Lunges

AMRAP 15:
15 Power Snatches 34/24
30 Double Unders
15 Wallballs 9/6
30 Double Unders

For Time:

21-15-9:
Deadlifts 102/70
400 Meter Run

Tabata These:

Walking Lunges w/Plate 5/10kg

Toes to Bar

Rest 2 minutes

Double Unders

Kettlebell Swings 24/16

Rest 2 minutes

Wall Balls 9/6

MedBall Sit-ups

Rest 2 Minutes

Burpees

Box Jumps

For Time:
5 Rounds of “Cindy”
30 Overhead Squats 62/44
1,000 Meter Row