CF
in 15 minutes:
21-15-9
deadlifts 100kg/70kg
dumbbell front squats 25kg/15kg *any break = 5 x burpee penatly*
amrap remaining time:
max reps dumbbell thrusters 25kg/15kg
Sweat
10 minute alternating emom of:
1 - 3 x bear complex 60kg/40kg
2 - max calories ski
-5:00 rest-
10 minute alternating emom of:
1 - 20 x russian kettlebell swinghs 32kg/24kg
2 - max burpee box overs
-5:00 rest-
10 minute alternating emom of:
1 - 20 x abmat sit-ups
2 - max dumbbell thrusters 20kg/15kg