Every 1:30 x 6
A: 12 Cal Ski + Max Reps of Dumbbel Oh-Squat
B: 16 Cal Bike Erg + Max Reps of Dumbbel Squat Snatch

Find Heavy Weight
1 Clean + 2 Hang Clean + 1 Jerk
-then-
3 x 1+2+1 80-85%

4 Sets
-Max Ub Set of Kipping Hspu-
6 Narrow Bench Press
rest 1:30-2:00

Amrap 10
50 Double Unders
5 Devil Press
5m Hs Walk + piruet + 5m Hs Walk

Every 2:00 x 6
A: 100 Double Unders + Max Reps of Split Jerk 100kg
B: 8 Devil Press + Max Reps of Power Clean

Find Heavy Weight
1 Clean + 2 Hang Clean
-then-
3 x 1 + 2 80-85%

4 Sets
2-3 Legles Rope Climb
15 Toes To Bar
-Max ub set of Dumbbel Bench 32,5

Every 3:00 x 4
12 Chest to Bar Pull Up
6 Bar Muscle Up
5 Deadlift (snatch grip) 120kg

Every 4:00 x 3
10 Kipping Hspu
15m Hs Walk
10m KB Oh-Lunges 32kg

Every 2:00 x 3 
2 Snatch 60-65%
rest 2:00
Every 2:00 x 3 
3 Snatch 70-75%
rest 2:00
Every 2:00 x 3
4 Snatch 80-85%
rest 2:00

3-4 Sets
4-8 Strict Hspu
2-5 Ring Muscle Up
rest

For Time:
30 Box Over Burpee 24”
21 Wall Ball 12kg
30 Box Over Burpee
15 Wall Ball
30 Box Over Burpee
9 Wall Ball

Pause Front Squat (3s)
2 x 3
3 x 2

Every 2:00
A: 4 Narrow Bench (heavy)
B: -Max Ub Set of DB Bench Press- 22,5

3-4 Sets
Max Reps of L- Pull Up
rest 1:00
Max Reps of Ring Dip (pause 2s alhaalla)
-rest 2:00-

Emom 15-20
A: Max Double Crossover
B: Rest
C: Max Triple Unders
D: Max Ghd
E Rest

Every 2:00 x 4
400m Run
-Max Reps of Thruster 50kg

Every 2:00 x 4
400m Run
-Max Reps Of Shoulder to Overhead 50kg

Every 2:00 x 4
25 Cal Echo Bike
-Max Reps of Hang Squat Clean 70kg

Clean & Jerk
5 x 1 70-85%

For Time:
30 Strict Hspu
*every break 4 Ring Muscle Up

Every 3:00 x 4
15 Toes To Bar
5 Sandbag Squat Clean
15 Chest to Bar

Every 4:00 x 3
10 Kipping Hspu
2 Legless Rope Climb + 1 Rope Climb
7 Sandbag Squat (olalla)

Squat Snatch + Hang Snatch + OHS
5-6 x 1 + 1 + 1

3 Rounds
30 Ghd Sit Up
10 Strict Hspu

Amrap 15
20 Cal Echo Bike
100 Double Unders
12 Ring Dip
6 Bar Muscle Up

Find Heavy Weight
1 Clean + 1 Hang Clean + 1 FS + 1 Jerk
then
3 x 1+1+1+1

Every 1:30 x 4
A:15 Cal Ski + Max Distance Of Hs Walk
B: 5 Devill Press + Max Reps of Double Crossover

Accessory:
Dumbbell Shoulder Press
Bicep

2:00 Work 1:00 Off x 3
A: 30 Box Over Burpee 24”
B: 40 ub Wall Ball

Back Squat
2 x 5
3 x 3

Every 1:30 x 3
A: 5 Narrow Bench
B: -Max Reps of DB Bench 22,5
C: 10 DB Snatch 32,5

Skills:
Triple Unders
Hs walk + hspu

Every 1:30 x 4
200m Run
-Max Reps of Clean & Jerk 100kg -

Every 2:00 x 3
400m Run
-Max Reps of Front Squat-

Every 4:00 x 2
800m Run
-Max Reps of Split Jerk-

Clean & Jerk
4-5 x 2 70-85%

3 Rounds For Time:
20 Cal Row
12 Toes To Bar
6 Bar Muscle Up
3 Ring Muscle Up

Every 1:30 x 4
200m Run
-Max Reps of Clean & Jerk 100kg -

Every 2:00 x 3
400m Run
-Max Reps of Front Squat-

Every 4:00 x 2
800m Run
-Max Reps of Split Jerk-

Clean & Jerk
4-5 x 2 70-85%

3 Rounds For Time:
20 Cal Row
12 Toes To Bar
6 Bar Muscle Up
3 Ring Muscle Up