AFAP --Z Time cap 12 min.
- 5 sets of:
--- 5 snatch (30/20 Kgs).
--- 4 Burpees over the bar.
--- 3 Strict Pull-ups.
--- 2 Toes to bar.
--- 1 MU.

For time.
- 100 seconds Rings L-sit hold.
--- Si caes: 20 sit-ups.

Time cap: 10 min.

For time.
- 150 seconds Handstand hold.
--- Si caes: 10 diamond push-ups.

Time cap: 10 min.

For time.
- 50 DU.
- 50 Wall ball shots (9/6 kgs).
- 50 Box jumps (24"/20").
- 50 Hollow rocks.

Time cap: 10 min.

AFAP

- 5 sets of:
--- 10 Kettlebell Swing (24/16 Kgs).
--- 10 Box Jump Squats (24"/20").
--- 10 Kettlebell Presses (24/16 Kgs).
--- 10 Gob Squats (Kb 24/16 Kgs).

Time cap: 12 min.

EMOM 1 ON / 30 sec OFF
- Bycicle crunch.
- Barbell rollout.
- Kb SDL
- Plank Mountain climbers.
- MB Russian Twists.
- Renegade row (Kb).
- GHD sit-up.
- Hollow rocks.
- Back Hollow rocks.

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.) 52,5kg / 35kg

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap
Rules and movement standards

RM Front Squat

For time (time cap: 20 min).
- 100 DU.
- 30 Power Snatch (35/20 Kgs).
- 50 DU.
- 30 Power Snatch (35/20 Kgs).
- 100 DU.

For time:
5 rounds of:
- 20 Pull ups.
- 30 Push ups.
- 40 Sit-ups.
- 50 Air squats.
---No rest between rounds.

Level I: 2 rounds.
Level II: 3 rounds.