Buy In
10 Legles Rope Climb

For Time:
25 DB Thruster 2 x 22,5
25 Toes To Bar
25 DB Thruster 2 x 22,5
25 C2B

Clean & Jerk
3 x 3
3 x 2

Front Squat
4 x 5

Ghd
2-3 Rounds
50 Ghd
50 V-Ups

Skills:
CrossOver - Double CrossOver - Triple Unders

SKILLS CONDITION
2min Work 1min Rest x 3
20 Cal Echo Bike
2,5m Hs Walk + 5m Obstacle + 2,5m Hs Walk

Rest 5:00

2min Work 1min Rest x 3
15Cal Row
Max Hs Walk Hspu

Ring Muscle Up Skills
-Weighted

Accessory:
Human Flag
Front - Back Lever
Dragon Flag

For Time:
20 Sandbag Squat (hartia)
800m Run
15 Sandbag Squat (hartia)
800m Run
10 Sandbag Squat (hartia)
800m Run

Tc:20:00

Find Heavy Weight
1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk
Then
3 x 1 85%

Every 2:30 x 4
12 Chest to Bar
10 Toes to Bar
5 Desdlift 160-170kg

Accessory: 2-3 Sets
6-10 Btn Press
6-8 Narrow Bench

Amrap 2 x 2
2 Legles Rope Climb
-Max Distance Hs Walk-
rest 1:00 between amrap
Amrap 2 x 2
2 Legles Rope Climb
-Max Reps of Double Unders-
rest 1:00 between amrap
Amrap 3
2 Legles Rope Climb
15m Hs Walk
-Max Reps of Double Unders

Find Heavy 1RM Oh-Squat
Then
3 x 1 85%

Snatch Waves
Low Hang Snatch (polven alta)
Every 2:00 x 9
3Reps
2 Reps
1 Reps

Every 1:30x 6
A: 6-12Strict Ring Pull Up
B: 6-12 Ring Dip

For Time:
30/24 Cal Echo Bike
30 Bar Mucle Up
30/24 Cal Echo Bike

Rest 5:00

For Time:
20 Cal Echo Bike
15 Ring Muscle Up
20 Cal Echo Bike

Clean Waves
Every 2:00 x 9
3Reps
2 Reps
1 Reps

4 Sets
5 Push Press
4-8 Strict Hspu

15-20 Ghd
5/5 Turkish Get Up

Heavy Isabel
For Time:
30 Snatch 85kg

Back Squat
4-5 x 5

2:00 Work 1:00 Off x 4-5
12 Box Over Burpee
-Max Reps of Bench Press- 80%

Handstand + Rope Skills
Crossover / Double Crossover / Triple Unders
Hs Walk / Obstacle / Hspu

As many rounds and reps as possible in 15 minutes of:
3 Ring muscle-ups
3 back squats
10m Handstand Walk (5m + 5m)
*Add 3 reps to the muscle-ups and squats every round.
125/82,5kg

4-5 x
1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk

Every 2:30 x 4
15 Chest to Bar
15 Toes to Bar
5 Desdlift 160kg

Accessory: 2-3 Rounds
60s L-sit
60s Free Handstand

20-18-16-14-12-10-8-6-4-2 reps for time of: 
Dumbbell overhead walking lunges  2x 32,5/22,5
GHD sit-ups 
Timecap 20:00
 
Overhead Squat
4-5 x 1

Snatch Waves
2 Rounds
Every 2:00
3 Rep
2 Rep
1 Rep

Every 1:30 x 6
A: 6-12 Ring L-Pull Up
B: 6-12 Ring Dip

For total reps, every 2 minutes for 5 rounds, complete: 
10x Shuttle Run (7,5m + 7,5m)
10 clean and jerks 60/42,5kg
Max lateral burpees over the bar in the time remaining 
 
*Rest 1 minute between rounds. 

Clean & Jerk Wawes
Every 2:30 x 9
1 Clean + 2 Split Jerk
2 Clean + 1 Split Jerk
1 Clean + 1 Split Jerk

3-4 Sets
4-8 Strict Hspu
6 Dumbbel Push Press
-Max Reps of Kipping Hspu-
Rest 2:00

Accessory: 2-3
8-12 Skull Crusher
8-12 Bicep Curl

As many rounds and reps as possible in 30 minutes of: 
1,000-meter row 
30 toes-to-bars 
6 rope climbs

4-5x
Power Snatch + Hang Snatch
1 + 1

2:00 Work 1:00 Off x 4-5
12 Box Over Burpee
-Max Reps of Bench Press- 80%

Handstand + Rope Skills
Crossover / Double Crossover / Triple Unders
Hs Walk / Obstacle / Hspu