7 rounds of 300m row/ski 20 ab mat sit ups 10 hang squat clean @ 40/30 kg

Back Squat - 2° Cycle - Week 1 65% x 5 reps 75% x 5 reps 85% x 5+ reps ::: ::: ::: ::: ::: ::: Amrap 10' 5 pull ups 10 push ups 15 squat * with vest @ 9/6 kg

Amrap 21' 21 calories (girls 15) 14 alt. DB hang snatch @ 22.5/15 kg 7 strict pull ups

Team x 2 For Time 50 power clean 50 front squat 50 push jerk Rx @ 80/52.5 kg

Back Squat 1 - 1 - 1 - 1 - 1 ::: ::: ::: ::: Bench Press 1 - 1 - 1 - 1 - 1

Mental/Engine TEST On The Minute,  min 1 - 15/10 calories min 2 - 1 burpee touch * repeat, adding 1 burpee every round UNTIL FAILURE !!!

4 rounds of Amrap 4 minutes 4 hang power clean @ 70/45 kg 8 push ups 12 air squat - rest 2 min btw -

Amrap 30' 500m row 15 wall balls 12 kte 9 KB swings @ 32/24 kg  

Bench Press - Week 3 75% x 5 reps 85% x 3 reps 95% x 1+ reps ::: ::: ::: ::: ::: Weighted Pull Ups 3 - 3 - 2 - 2 - 1 - 1

Amrap 15' 10 power clean @ 70/45 kg 10 hspu