50 snatch grip bb bent over row 20/15kg
50 banded pull apart

TC: 4

1: 12/9 cal row
2: 6-12 T2B / leg or knee raise
3: 6-12 box jump over
4: rest

1 hang power snatch +
2 snatch balance
3 ohs

@40-50% of snatch 1RM

30 sec max rep deadlift
30 sec rest
30 sec max rep hang power clean
30 sec rest

RX 50/35 kg

2-4-6-8-10…

American kbs 24/16 kg
V-ups / tuck ups

3 min on – 3 min off x 3

60 DU / 120 SU
10 dual db devils press
remaining time amrap push ups

RX: 2x 22,5/15 kg

Score = push up reps
Scale DU and/or devils press reps if needed

9 deadlift
6 hang power clean
3 stoh

Rx:
M: 2x60/2x65/2x70/2x75/2x80 kg
F: 2x45/2x47,5/2x50/2x52,5/2x55 kg

Scale the weights if needed:
65 -> 80 % of your clean & jerk 1RM or just go with easy weight and practice the technique.

MIN 0-13
1600 m run (scale: 3200m bike)
remaining time amrap wall ball 9/6 kg

MIN 13-17 REST

MIN 17-24
800 m run (scale: 1600m bike)
remaining time amrap KBS 24/16 kg

MIN 24-28 REST

MIN 28-32
400 m run (scale: 800m bike)
remaining time amrap burpee T2B (scale: burpee leg raise or burpee knee raise)

24 DU / SU
6 pull up / jumping pull up
6 push up / knee or banded push ups
6 goblet squat 24/16 kg

1: 10 m dual db/kb walking lunge*
2: amrap V-ups / tuck ups
3: rest

*farmers style, moderate weight