AMRAP 12
25 Wall Ball
10 Strict Pull Ups
5 Power Clean + Jerk 85kg

4 Sets 15min
8-10 DB Shoulder Press
6-10 Strict Hspu
-rest 30s-
Max Ub Set of Kipping Hspu

EMOM 5
3 Squat Clean
-rest 2:00-
EMOM 5
2 Squat Clean
-Rest 2:00-
EMOM 5
1 Squat Clean

2-3 Sets
30 Ghd Sit Up
-Max Reps of Bench Press 25kg-

EVERY 2:30 x 6
A: 20 Cal Echo Bike + 2-3 Legles Rope Climb
B: 100 Double Unders + 15-20m Hs Walk

Every 1:30 x 8
A: 5 Squat Snatch 75-80%
B: 10 Overhead Squat

Gymnastic Skills:
1 x Max Reps of Bar Muscle Up
4 Sets
3Toes To Bar + 3Pull Ups + 3 C2B + 40%Bmu
-Rest 2:00

3 Rounds
10 Double CrossOver
10 Dumbbel Squat Snatch 32,5kg

AMRAP 10
1-2-3-4-5- -
SandBag Clean
SandBag Squat Clean
5-10-15-20- -
Toes To Bar

1 x Max Reps of Ring Muscle Up
60%
50%
50%
40%

4-5 Sets 

2 Power Clean + 1 Split Jerk

3-4 SETS
6-10 Ring Dip
4-8 Ring Pull Up

3 Rounds
10 Box Over Burpee 30"
15 Kipping Hspu
15 KB Swing 32kg

Every 1:15 x 4
3 Squat Snatch
rest 2-3

EMOM 4
2 Squat Snatch
Rest 2-3

Every 45s x 8
1 Squat Snatch
Rest 2-3

EMOM 4
2 Squat Snatch

3-5 Wall Walk + Wall Facing Hspu
5 Back Squat

3-5 Wall Walk + Wall Facing Hspu
5 Back Squat

3-5 Wall Walk + Wall Facing Hspu
3 Back Squat

3-5 Wall Walk + Wall Facing Hspu
3 Back Squat

2:00 Work 30s Off x 4
20 Cal Echo Bike
-Max Reps of -
Shoulder to overhead 100-110

Find Heavy Weight in 10min
Snatch + Hang Snatch

Every 2:00 x 4
4-6 Strict Hspu
2 Squat Clean

Every 2:00 x 4
3-6 Ring Muscle Up
1 Squat Clean

Hs Skills:

AMRAP 12
20 Cal Row
12 Strict Pull Up
5 Power Clean 100kg

4 Sets
4-8 Strict Hspu
8-10 Behind the Neck Shoulder Press
6-10 Kipping Hspu

Every 2:00 x 4
3 Hang Squat Clean + 1 Squat Clean

Every 2:00 x 4
2 Hang Squat Clean + 2 Squat Clean

Every 2:00 x 4
1 Hang Squat Clean + 3 Squat Clean

2-3 Sets
20-25 Ghd Sit Up
10-15 Leg Raises

2:00 Work 30s Rest x 6
A: 20 Cal Echo Bike + Max Reps of Thruster 60kg
B: 100 Double Unders + Max Reps of Toes to bar

4Squat Snatch + 4 Overhead Squat
3 Squat Snatch + 3Overhead Squat
3 Squat Snatch + 3 Overhead Squat
2 Squat Snatch + 2 Overhead Squat
2 Squat Snatch + 2 Overhead Squat

4 Sets
8 Bench Press
-Max Reps of Bar Muscle Up-

Handstans Skills:
Obstacle
Hspu
Free Handstand

3 Rounds
5 Sandbag Clean
30m Sandbag Carry (bearhug)
3 Legles Rope Climb

Every 2:00 x 4
8 Box Over Burpee
-Max Reps of Ring Mucle Up-

1 Power Clean + 2 Split Jerk
1 Power Clean + 2 Split Jerk
1 Power Clean + 1 Split Jerk
1 Power Clean + 1 Split Jerk
1 Power Clean + 1 Split Jerk

AMRAP 6
2-3-4-5-6 - -
Strict Pull Up
Strict Hspu

Rest 2:00

AMRAP 6
5-10-15-20- -
Kipping Pull Ups
Kipping Hspu

Every 1:30 x 4
10 Box Over Burpee + Max Reps of Kipping Hspu
-Rest 2:00-
Every 1:30 x 4
15 Kb Swing 32kg + Max Reps of Box Jump 30”

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

Overhead Squat
4-5 x 3

AMRAP 12
1-2-3-4- - Legles Rope Climp
1-2-3-4- - Rope Climb
10-12-14-16 - - Bench Press 22,5/15

AMRAP 20
12 Dumbbel Thruster
6 Devil Press 2, 22,5/15
4 Shoulder To Overhead 110kg

Clean + Hang Clean
2-3 x 2 + 1
2-3 x 1 + 1

3-4 Sets
4-8 Strict Hspu
8-10 Btn Shoulder Press
-Rest 30s-
Max Reps of Kipping Hspu

EVERY 1:30 x 6-8
A: 15-20m Hs Walk
B: 3-5 Ring Muscle Up