Crossfit
2 rounds for time of:
40 x wall balls
40 x hang dumbbell clean & press 22.5/15kg (alternate 10 each arm)
40 x pull-ups
40 x kettlebell swings 24kg/16kg
Sweat
12 minute amrap of:
10 x handstand push-ups
10 x left arm hang dumbbell clean & press 22.5kg/15kg
10 x left arm hang dumbbell clean & press 22.5kg/15kg
30 x double-unders
-3:00 rest-
12 minute amrap of:
10 x hang power cleans 50kg/35kg
20 x pull-ups
30 x press-ups
-3:00 rest-
12 minute amrap of:
10 x burpee box overs
20 x slam balls
30 x single arm front rack kettlebell squats 24kg/16kg (15 left arm/15 right arm)