Oly Complex
5 sets
•Power Clean
•Squat Clean
•hang P . Cleans
•hang Squat Clean
1min max
Echo Bike challenge
10min Amrap
15 Lunges (50/35)
5 Strict HSPU
400m run
50 Burpees
400m run
30 Hang P. cleans 155/105
400m run
50 Burpees
400m run
Teams of 2
24min Amrap
50 cal Bike
50 Front Squats 135/95
50 Dips
50 Synchro V-Ups
Every 3’ for 12’ (4 sets)
400m run
2’ rest
Every 2’30″ for 10’ (4 sets)
21 wall balls
100m run with the medball
2’ rest
Every minute for 5’ (5 sets)
14/11 calories on a machine
Teams of 2
50 wall balls
40 Burpees over bar
30 P. snatches 75/55
40 Pull ups
50 wall balls
40 Burpees over bar
30 P. snatches 135/95
30 C2B
50 wall balls
40 Burpees over bar
30 P. snatches 165/115
20 Bar M.U
3 rounds
20 plate 2oh
10 burpees to plate
Into 2 rounds
30 box jumps over
15 db snatch
Into 1 round
50 weighted step ups
25 pull ups
8 sets
2’ on 1’ off
A- 30 dubz
20 lunges
10 kb sdhp
Remaining time max push ups
B- 15 kbs
20 alt. V-ups
Remaining time max cal. rower
0-8min to complete
21 P. Cleans 115/85
30/21 cal bike
21 P. Cleans
8-16min to complete
15 P. Cleans 155/105
30/21 cal bike
15 P. Cleans
16-24min to complete
9 P. Cleans 185/126
30/21 cal bike
9 P. Cleans
10 rounds
sprinting!
12 cal. bike
10 db push press
8 burpees
Rest 1’ after each round
50-40-30-20-10
•Dubz
3-6-9-12-15
•thrusters 95/65
after every set 1 round of
5 HSPU
8 Burpees over bar
12 pistols
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