Back Squat
5 x 5

4 SETS
20m Front Rack Lunges
5 Thruster

Every 2:00 x 4
15 Chest to Bar Pull Ups
-Max Reps of Kipping Hspu –

Rest 4:00

Every 2:00 x 4
8 Push Jerk
-Max Reps Of Pull Ups

Squat Snatch
2 x 3
2 x 2
2 x 1

Overhead Squat
1 x 5
2 x 4
2 x 3

4 Sets
5 Deadlift
1 L-Rope climb + 1-2 Legless Rope Climb

AMRAP 8
60 Double Unders
10 Dumbbel Snatch 32,5kg

4 SETS
30 Wall Ball
10 Box Over Jump 30"
3 Power Clean +Jerk

30 Wall Ball
10 Box Over Jump 30"
3 Power Clean +Jerk

30 Wall Ball
10 Box Over Jump 30"
2 Power Clean +Jerk

30 Wall Ball
10 Box Over Jump 30"
2 Power Clean +Jerk

4 SETS
4-8 Strict Hspu
5 Push Press

4 Rounds
For Time:
9 Chest to Bar Pull Ups
7 Bar Over Bupree
6 Squat Snatch 60kg

POWER CLEAN
3 x 3
3 x 2

SPLIT JERK
3 x 2
4 x 1 + 1

FRONT SQUAT
5 x 4

EVERY 2:00 x 4
100 Double Unders
Max Rep Of Rope Climb

10min TRIPLAT / DOUBLE CROSSOVER
10-15min
HANDSTAND WALK
Obstacle/Piruets/ Hspu

3 SETS
5-8 Strict Hspu
2-5 Ring Muscle Up

3 SETS
7-12 Kipping Hspu
1-3 Ring Muscle Up

AMRAP 10
20 CROSSOVER
10 Toes To Bar
10 Double CrossOVer
10 Chest to Bar
10 Tripla
10 Bar muscle Up

CLEAN & JERK
2 x 3
3 x 2

HI HANG CLEAN + HANG CLEAN
4 x 1 + 1

4 SETS
10 BACK RACK LUNGES
3-5 PUSH PRESS

AMRAP 10 (west)
10 Strict Pull Ups
20 Push Up

PAUSE SNATCH (polven alta)
4 x 2

PANDA PULL
4 x 3

AMRAP 8
15 Cal Row
7 Devil Press
5 Ring Muscle Up

Rest 3-4

AMRAP 8
10 Burpee Over Rower
6 Dumbbel Snatch 2 x DB
3 Ring Muscle Up

Power Clean + Hang Clean (below knee)
3 x 2 + 1
3 x 1 + 1

Front Squat + Split Jerk
3 x 1 + 2
3 x 1 + 1

4-5 x
5 Weighted Pull Ups
6 Pendley Row

Skills: 10min
Double CrossOver / Triplat

Hs Walk: 10-15min
Piruets/ Hspu / Obstacle /

Strenght:
4 Sets
5-8 Strict Hspu
2-5 Ring Muscle Up

3-4 Sets
6-10 Ring Dip
Max Reps of Desific Hspu

Amrap 5
20 CrossOver
Hs Walk + Piruet Hs Walk + Piruet

Amrap 5
10 Double Cross Over
3 Ring MU

Hang Snatch + Snatch
3 x 1 + 2
3 x 1 + 1

Hi Hang Snatch
4 x 2

Back Squat
5 x 5

Weighted Ghd Sit Ups 3 x 15-20
Wighted Back Extension 3 x 15-20