Fire breather 16/08/18

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For 3 cycles:
AMRAP in 4 mins of:
15 Wall Balls, 10/6 kg
15 Chest-to-bar Pull-ups
12 Wall Balls, 10/6 kg
12 Chest-to-bar Pull-ups
9 Wall Balls, 10/6 kg
9 Chest-to-bar Pull-ups
Max Cal Assault Bike
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Toes-to-bars
12 Wall Balls, 10/6 kg
12 Toes-to-bars
9 Wall Balls, 10/6 kg
9 Toes-to-bars
Max Distance Handstand Walk
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Pull-ups
12 Wall Balls, 10/6 kg
12 Pull-ups
9 Wall Balls, 10/6 kg
9 Pull-ups
Max Rep Db Snatch, 20/15 kg

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Ironing Board

Strength
Strict Press 7-7-7-7

Conditioning
3 rounds for time of: Run,
800 m
20 Handstand Push-ups
15 power Snatches 35/25

“Death By” 14/08/18

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Strength
Power Clean 3-3-3-3

Conditioning
With a continuously running clock perform:
1 Hang Power Clean, 62.5/40 kg and 1 Burpee in the first 1 min
2 Hang Power Cleans, 62.5/40 kg and 2 Burpees in the second 1 min
3 Hang Power Cleans, 62.5/40 kg and 3 Burpees in the third 1 min …
Continuing this for as long as you are able.

Rich 11/08/18

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For time:
13 Squat Snatches,70/47.5kg
— then —
10 rounds of:
10 Pull-ups
Sprint, 100 m
— then —
13 Squat Cleans, 70/47.5kg

Bravo 10/08/18

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Complete as many rounds as possible in 20 mins of:
Ski Erg 250/200m
Farmers Walk (Kettlebell), 48/32 kg,
100m Sled Push, 80/60 kg, 25 m
Handstand Walk, 15m
5 Muscle-ups

Jump City 09/08/18

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For time:
Run, 800 m
80 Double Unders
21 Hang Power Cleans, 61/43kg
— then —
2 rounds of:
Run, 400 m
40 Double Unders
15 Hang Power Cleans, 61/43kg
— then —
3 rounds of:
Run, 200 m
20 Double Unders
9 Hang Power Cleans, 61/43kg

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