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30
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4 RFT: Dumbbell Snatches, Burpees, 403 m and Rests
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31
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Every 2 mins for 12 mins: Snatch Lift Off + Snatch
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Every 1 min for 4 mins: Snatch
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Every 2 mins for 8 mins: Press From Split Position
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Every 2 mins for 12 mins: Split Jerk (Pause At Dip, Pause At Receiving)
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6
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Every 1 min for 34 mins: Assault Bike Calories and Rests
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AMReps 8 mins: Wall Balls
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Row 3000 m TT
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Alt EMOM 14 mins: Deadlifts and Push Press
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AMRAP 10 mins: Single Arm Dumbbell Hang Power Clean + Shoulder To Overheads, Burpee Over Dumbbells, Farmer Carry Kettlebell (1) Dumbbell (1)s and 6 more
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Row : 10x 400 m , rest 1:20
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Bench Press 6-6-6-12
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8
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Every 2 mins for 20 mins: Clean + Front Squat
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Assault Air Runner : 6x 400 m, rest 2 mins
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10
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AMRAP 21 mins: Dumbbell Snatches, Burpees and Hanging Knee Raises
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13
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Every 1:30 for 15 mins: Squat Clean
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AMReps 8 mins: Deadlifts, Hang Power Cleans, Shoulder-to-Overheads and 33 more
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Every 2 mins for 18 mins: Snatch
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16
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"FGB Style" - Row Calories, Clean & Jerks, Bar Facing Burpees, and Double Unders
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6 RFT: Assault Bike Calories, Bar Muscle-ups, and Clean & Jerks
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FT: Row (calories)s, Thrusters, and Bar Facing Burpees
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Tempo Front Squat 5-5-5-5
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Every 2 mins for 16 mins: 2 Front Squats + 1 Split Jerk
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Alt EMOM 25 mins: Ski Erg Calories, Strict Handstand Push-ups, Row Calories, and 2 more
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17
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Abbate
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20
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3x AMRAP 2 mins: Toes-to-bars, Hang Power Cleans, Shoulder-to-Overheads and Max Reps Bar Facing Burpees
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3x AMRAP 2 mins: Toes-to-bars, Hang Power Cleans, Shoulder-to-Overheads and Max Reps Double Unders
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Every 1 min for 8 mins: Bar Muscle Up
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