RX 20 minutes AMRAP : 400-m run25 double-unders400-m run50 double-unders400-m run75 double-unders400-m run100 double-undersetc… – Add 25 double-unders to each round.– 100 m of running = 1 rep.

RX 3 rounds for reps: 1:00 wall-ball shots 9/6kg1:00 sumo deadlift high pulls 34/25kg1:00 box jumps 20"1:00 push presses 34/25kg1:00 row for calories – Rest 1:00 between rounds

RX 12 minutes AMRAP : 50x thrusters 43/29kg50x toes-to-bars50x box jumps 24"/20"50x ring dips

RX 5 rounds for time: 20x push presses 34/25kg20x alternating front rack lunges

RX 12 minutes AMRAP 6x Pull Ups10x Burpee box-overs 24"/20"

RX For load: 5-5-3-3-1-1 Deadlift – Start at 75% of 1-rep-max.– Build to a 1-rep-max deadlift.

RX 10 rounds for time 10/8 calorie bike10x burpees

RX 20 minutes AMRAP : 23x box jump-overs 24"/20"23x db power snatches 22,5/15kg23x synchro air squats23x knees-to-elbows23 calorie Air Bike

RX 3 rounds for time: 15x hang power snatches 43/29kg15x chest-to-bar pull-ups

RX 4 x 4 minutes AMRAP : 3x hang power cleans 61/43kg6x shoulder-to-overheads9x lateral burpees over the bar12x pull-ups – Rest 2:00 between rounds