1) EMOM 40
1. 6 Power snatch
2. 20 Box jumps
3. max burpee pull-ups
4. Rest

1) 5×10 DB Floor press
10 KB side bends on each side in between rounds

2) AMRAP 15
10 HSPU
10 front rack lunges
50 double unders

1) 5×3 Deadlift
10 banded lat pulldowns in between rounds

2) For time complete:
30-20-10 reps of
DB snatch
Wall balls

Directly into

10-20-30 reps of
DB facing burpees
Cals

1) 10 Rounds for time:
20 front squats
20 Pull-ups
20 Burpee box jumps
20 STOH
20 Cals

1) 6 rounds:
5 strict chin-ups
10 ring push-ups
15 hollow rocks
20 air squats

2) 6 rounds: 90 secs work/30 seconds rest
15 down ups + max KBS

1) Establish a heavy T’n’G power snatch

2) EMOM 15
1. Double unders
2. Power snatch
3. TTB

1) 5×4 Strict press
In between sets 30 seconds static kb front rack hold

2) AMRAP 12
12 DB box step-ups
9 DB STOH
6 C2B

1) Back squat
6×2
In between sets 5-10 Russian box dips

2) AMRAP 5
10 GTOH
10 over bar burpees

1 min rest
X3

1) AMRAP 35

5 C2B

10 HSPU

15 v ups

20 box jumps

1 min rest after each round

1) AMRAP 16 20 wall balls 15 ring dips 10 snatch

2) AMRAP 16 60 double unders 30 DB GTOH 10 burpee box step overs

1) 5×4 front rack lunges In between sets 20 hollow rocks

2) AMRAP 12: 200m row/ski 20 KBS 20 KB lunges