AFAP --> TIME CAP: 30 min

• 5 sets of: --- 5 burpee pull up + toes to bar. --- 20 overhead lunges (20/10 kgs bumper) --- 2 Muscle Ups. --- 20 air squats box jumps (24"/20"). --- 1 min handstand hold.

100 burpees for time.

AFAP
21-15-9
- Thrusters (40/25 Kgs).
- Pull Ups.

Quality
4 x (Squat) Clean + Jerk + Power clean + jerk (60/40 Kgs).

EMOM 15 min.

LEVEL I:
- 3 x Power Clean (30/20 Kgs).
- 3 Toes to bar/knees to elbows/knees to chest.

LEVEL II:
- 5 x Power Clean (40/30 Kgs).
- 5 Toes to bar.

3 rounds for time:
- 20 Kb Swing (24/20 Kgs).
- 20 Chest to bar pull up.
- 20 Box jumps (24"/20).

AMRAP 15 min.
- 10 HSPU.
- 20 Ring Dips.
- 30 DU.

1 on / 1 off 19 min
- Row (cal).
- Wall Balls (9/6 kgs).
- Overhead Lunges (20/10 kgs).
- Pull ups.
- Sit ups.
- Handstand hold (unbroken).
- Muscle Ups.
- Kettlebell Turkish get up (24/16 kgs).
- Ring L-sit hold (max seconds).

EMOM 15 min,
LEVEL I:
- 1 hand release burpee.
- 2 Deadlift (30/20 kgs).
- 4 Box Jumps (20").

LEVEL II:
- 2 hand release burpee.
- 4 Deadlift (60/45 kgs).
- 8 Box Jumps (24"/20").

60 sec ON / 30 sec OFF:
- 2 rounds of:
--- Cal row.
--- Sit ups with medicine ball (9/6kgs).
--- Legs up and down in L-sit position on the box.
--- Kettlebell Deadlift (48/24 kgs).
--- Hollow rocks.
--- HSPU.
--- Back extension on the floor.
--- Hand release burpees.