AMRAP 9 min

BikeErg 1350m/1500m
Row 400m/500m
Simple Unders 150
Air Bike Max cal (Maximum calories air bike in the remaining time)

15-19 korosztály: 25kg/35kg
20-29 korosztály: 30kg/45kg
30-39 korosztály: 30kg/45kg
40-49 korosztály: 30kg/45kg
50+ Korosztály: 27,5kg/40kg

AMRAP 6 min

A,
Clean 12 9 6
Front Squat 9 6 12

then
B, Max rep Snatches
(Maximum repetition Snatches in the remaining time)

Time Cap 10 min

Buy- In: Knees to chest 30
50 Am.Swing 16/20kg
40 DB Goblet Lunge 10/15kg
30 DB Snatch 10/15kg
20 DB Goblet Box Step Up 10/15kg
10 Burpee box jump over 50/60cm

Time Cap 10 min

Wall Ball 30 25 20 15 10
Shuttle Run 4 6 8 10 12

Wall Ball: 6/9 kg
Shuttle Run: 12 m (1 length)