Crossfit
alternating emom for 10 minutes:
1 - 15/12 x calorie ski
2 - max reps dumbbell man-makers 15kg/10kg
-2:00 rest-
alternating emom for 10 minutes:
1 - 15/12 x calorie row
2 - max reps russian kettlebell swings 32kg/24kg
Sweat
8 minute ladder of:
15 x wall balls
1 x burpee muscle-up
15 x wall balls
2 x burpee muscle-up
15/3
15/4...
-3:00 rest-
8 minute amrap of:
max unbroken thrusters 30kg/20kg
-every time you break = 10 x calorie ski-
-3:00 rest-
8 minute amrap of:
12 x deadlift 50kg/35kg
9 x hang power cleans 50kg/30kg
6 x push jerk 50kg/35kg
-3:00 rest-
2 rounds of:
2 minutes max calorie assault bike
2 minutes max calorie row