The workouts can be completed in any order.
“Ruddy Hell”
AMRAP in 8 minutes, of:
– 6 Overhead squats (20kg/30kg)
– 12 Pull ups
– 24 KB Swings (16kg/24kg)
“Cop the burn”
AMRAP in 12 minutes, of:
– 16 Lunges (10kg/20kg plate)
– 12 SDHP (20kg/32kg kettlebell)
– 8 Push up
“Couple of couplets”
AMRAP in 2 minutes, of;
– 20 Burpees
In the remaining time complete, as many
– Hang squat cleans (30kg/40kg)
(Rest 1 minute)
AMRAP in 2 minutes, of:
– 20 Push press (30kg/40kg)
In the remaining time complete, as many
– Box jumps (22″/24″)
