CF
4 rounds of 40 seconds max reps / 20 seconds rest:
(alternate between)
a - hang power clean & press 40kg/30kg
b - bar facing burpees
c - alternating dumbbell snatch 25kg/15kg
d - calorie row
1 minute rest
Sweat
10 minute amrap of:
20 x kettlebell swings 24kg/16kg
20 x goblet squats 24kg/16kg
20 x press-ups
-3:00 rest-
10 minute amrap of:
15/12 x calorie ski
15 x wall balls
15 x abmat sit-ups
-3:00 rest-
10 minute amrap of:
20 x hang power clean 40kg/30kg
20 x shoulder to overhead 40kg/30kg
20 x back rack lunges 40kg/30kg
-3:00 rest-
10 minute amrap of:
15 x calorie row
15 x burpee over rower
15 x pull-ups