12-10-8-6
Power Clean + Jerk

4 Sets
20m Front Rack Lunges
2-3 Legles Rope Climb

2:00 On 1min Off for 4 Sets
A: Max Reps of Strict Pull Ups + 10m + 10m Hs Walk
B: 12 Box over Jump + Max Reps of Hspu

”King Kong”
3 Rounds
1 Deadlift 205kg
2 Ring Muscle Up
3 Clean 115-120kg
4 Strict Hspu

Power Snatch
2 x 5
2 x 4
2 x 3

Back Squat
4 x 10

4 Sets
8-10 Ring Dip
10 Bench Press

9-7-5
Squat Snatch 70kg
Ring Muscle Up
-Rest Of Time-
Max Reps of Overhead Squat
Tc: 12:00

Every 4:00 x 4
25 Crossover
7 KB Thruster 32 x 2

5m Hs Walk + Piruet + 5m Hs Walk

25 Crossover
7 KB Squat Clean
5m Hs Walk + Obstacle + 5m Hs Walk

SKILLS: 10-15min
Free Handstand
Handstand Push Up

4 x 2:00 AMRAP
25 Cal Echo Bike
-Max Unbroken Reps of C2B -

Rest 3-4

4 x 2:00 AMRAP
30 Cal Row
-Max Unbroken Reps of Toes To Bar-

Rest 3-4
4 x 2:00 AMRAP
30 Wall Ball
-Max Unbroken Reps of Pull Ups

6-10 Strict Hspu
10-8-6-5
Squat Clean
2:00 Rest Between Sets

4 Sets
10 Sandbag Squat
60m Sandbag Carry

Every 1:30 x 2
200m Run + Max Reps of Dumbbel Snatch 32,5kg
-Rest 1:00
Every 1:30 x 2
200m Run + Max Reps Of Devill Press 2 x 22,5kg
-Rest 1:00-
Every 1:30 x 2
200m Run + Max Distance of Overhead Walkig Lunges

Push Press + Push Jerk
6+2
5+3
4 +4
3 + 5
2 + 6
1 + 7

4 Sets
10 Deadlift
8 Narrow Bench Press

Every 2:00 x 4
10 Box Over Burpee
Max Reps of Ring Mu

For Time:
3 Rounds
15 C2B
15 Hspu
15 T2B

10-8-6-5 
Squat Clean
6-10 Deficit Hspu 
2:00 Rest Between Sets

4 Sets
6 Sandbag Over Shoulder
2-3 Legles Rope Climb

Every 1:30 x 4
200m Run + Max Reps of Box Over Jump
-Rest 1:00
Every 1:30 x 4
200m Run + Max Reps of Double Unders
-Rest 1:00-
Every 1:30 x 4
200m Run + Max Reps of Devil Press 2 x 22,5

Power Snatch
2 x 5
2 x 4
2 x 3

Back Squat
4 x 10

4 Sets
8-10 Ring Dip
10 Bench Press

3 Rounds
15 C2B
15 HSPU
15 T2B

Skills:
CrossOver / Triplat / Double Crossover

4 Sets
5-8 Bar Muscle Up
5-8 Strict Hspu

EVERY 2:00 x 2
15 Cal Echo Bike + Max Distance of Hs Walk

AMRAP 4
Max Reps of 5m Hs Walk + Piruet + 5m Hs Walk

AMRAP 4
Max Reps of Hs Walk + Hspu + Hs Walk

For Time:
21 Front Squat 60kg
21 Toes To Bar
15 Power Clean + Jerk
15 C2B
9 Thruster
9 Ring Mu

Push Press + Push Jerk
6+2
5+3
4 +4
3 + 5
2 + 6
1 + 7

4 Sets
10 Deadlift
8 Narrow Bench Press

SKILLS: 10min
Free Handstand
Hs Walk Obstacle

AMRAP 10
50Cal Echo Bike
25 Cal Row

12-10-8-6
Power Clean + Jerk

4 Sets
20m Front Rack Lunges
2-3 Legles Rope Climb

2:00 On 1min Off for 4 Sets
A: Max Reps of Strict Pull Ups + 10m + 10m Hs Walk
B: 10 Dumbbel Thruster + Max Reps of Hspu

Accessory:
50 Weighted Ghd
50 Ghd