50 x DU
20 x Burpee
15 x DL 100/70kg

Strict Pull Up
Back Squat 3/4 BW
Deficit Push Up
every time you break the set
switch movement

15/12 ca Ergo
30 x Du
12 x Push Up
rest 8min
*steady pace!

12 x DB Snatch alt.
8 x Box Jump Over
6 x C2B

rest 6min btw amraps

A) 6min Amrap
20 x DU
15 x WB

rest 4min before part B

B) 6min Amrap
Ergo 60/42cal
40 x DB Snatch
rest of the time Burpee

rest 4 min before part A

30 x Push Up
30 x Pull Up
30 x Box Jump

ULKONA
Run 300m
20 KB Swing
24/16kg

8 Box Jump Over
4 Power Snatch 60/40kg
2 Rope Climb

10 DB Snatch
20 Air Squat
10 Pull up

8-10 Push Up
8-10 Pull Up
300m Row, or 150m Run
rest 10min btw rds
steady pace, aim same score
both amraps