57Coaches

AMRAP in 5 minutes
10 Thrusters (95/65 lb)
10 Bar Facing Burpees
10 Power Cleans (95/65 lb)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65 lb)
10 Bar Facing Burpees

For Time
9-7-5 reps of:
Power Snatches (135/95 lb)
Bar Facing Burpees
Rest 1 minute
10-8-6 reps of:
Power Snatches (115/85 lb)
Bar Facing Burpees
Rest 1 minute
11-9-7 reps of:
Power Snatches (105/75 lb)
Bar Facing Burpees
Athlete changes their own weights.

For Time
50 Alternating Dumbbell Squat Cleans (50/35 lb)
100 Double-Unders
50 Hand Release Push-Ups
100 Double-Unders
50 Alternating Dumbbell Squat Cleans (50/35 lb)

3 Rounds for Time
10 Strict Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Alternating Jumping Lunges
30 Sit-Ups
20 Push-Ups
10 Strict Pull-Ups
Rest 3 minutes

On the Minute For As Long As Possible
7 Dumbbell Goblet Thrusters (50/35 lb)
7 Alternating Dumbbell Power Snatches (50/35 lb)
7 Burpees

After 10 Rounds, add 1 rep to each movement.

For Time
30 Snatches (75/55 lb)
20 calorie Ski Erg
10 Rope Climbs
20 calorie Ski Erg
30 Snatches (75/55 lb)

3 Rounds for Time
15 Burpees (6 in target)
30 Wall Ball Shots (30/20 lb)
90 Double-Unders
Time Cap: 12 minutes

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

5 Rounds for Time
12 Deadlifts (155/105 lb)
12 Toes-to-Bars
9 Hang Power Cleans (155/105 lb)
9 Chest-to-Bar Pull-Ups
6 Shoulder-to-Overheads (155/105 lb)
6 Bar Muscle-Ups
Time Cap: 15 minutes

Task 1

Male Rx 20kg/44lbs kettlebell
Female Rx 16kg/35.2lbs kettlebell

5 x Single-Arm Hip Hinge Swing (each side)

4 x CrossFit Burpee

2 x Strict Pull-Up

1 x Positive Handstand Push-Up

6 ROUNDS (7-minute time cap)



2 minutes of active recovery



Task 2

Male Rx 2 x 10kg/22lbs dumbbells
Female Rx 2 x 8kg/17.6lbs dumbbells

Dumbbell Combo:

Strict Hammer Curl
Hang Clean
Push Press
6 MINUTES AMRAP

6 minutes of UKC AMRAP

4 minutes of 50 bent-over rows

6 minutes of UKC AMRAP

4 minutes of 40 bent-over rows

6 minutes of UKC AMRAP

Finish with 30 bent-over rows



If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest!

AMRAP in 20 minutes
First, Max Reps in 6 Rounds of:
30 second Left-Arm Kettlebell Swings (16/12 kg)
30 second Right-Arm Kettlebell Swings (16/12 kg)
30 second Left-Arm Kettlebell Snatches (16/12 kg)
30 second Right-Arm Kettlebell Snatches (16/12 kg)
30 second Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 second Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Then, from 18:00-20:00, AMRAP of:
Push-Ups

For Time
Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
33 Cross Mountain Climbers (L+R=1)
19 Jump Burpees (no Push-Up)
33 Jumping Jacks
19 Jump Burpees (no Push-Up)
33 Bicycle Crunches (L+R=1)
Buy-Out: 28 Tricep Push-Ups

For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up