CF
2 minutes on / 30 seconds off
a) 20/15 x calorie ski
remaining time max hang kettlebell snatch 24kg/16kg
b) 30 x wall balls
remaining time max clean & jerk 60kg/40kg
c) 20 x hang power snatch 40kg/30kg
remaining time max overhead lunges 40kg/30kg
d) 20/15 x calorie row
remaining time max dumbbell cluster 25kg/15kg
-rest 2:00 then repeat-
sweat
8 minute ladder of:
1 x burpee muscle-up
3 x clean & jerk 70kg/50kg
2 x burpee muscle-ups
3 x clean & jerk 70kg/50kg
3/3
4/3 ...
-4:00 rest-
8 minute amrap of:
max wall balls
*every time you break or stop = 10/8 x calorie ski*
-4:00 rest-
8 minute amrap of:
20 x hang kettlebell snatch 24kg/16kg
20 x press-ups
-4:00 rest-
4 rounds of:
90 seconds max calorie row
30 seconds rest