Crossfit
15 minute amrap of:
20 x hang kettlebell snatch 24kg/16kg (switch arms every 10 reps)
20 x 1 arm kettlebell front rack squats 24kg/16kg (switch arms every 10 reps)
20 x toes to bar
10 x handstand push-ups
Sweat
every 3 minutes for 6 rounds of:
20/15 x calorie row
30 x double-unders
-remaining time max reps of-
rd1 - kettlebell swings 24kg/16kg
rd2 - hang kettlebell snatch 24kg/16kg
rd3 - kettlebell front rack squats 24kg/16kg
rd4 - kettlebell swings 24kg/16kg
rd5 - hang kettlebell snatch 24kg/16kg
rd6 - kettlebell front rack squats 24kg/16kg
-5:00 rest-
18 minute amrap of:
10 x chest to bar
10 x box jumps
10 x handstand push-ups
*every 3 minutes stop and do - 5 x dumbbell man-makers 15kg/10kg*