For time:

• 100 double-unders
• 25 toes-to-bars
• 25 deadlifts
• 50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.

In teams of 2 (only one person working at a time)

90 Wall Balls (20/14)
80 KB swings (53/35)
70 Box Jumps
60 hang clean & jerk (95/65)
50 Pull-ups
40 S2OH (95/65)
30 Snatches (95/65)
20 Burpees (each)

20 Mins Testing Ring Mu
Strict max reps
Kipping max reps
Or finding the toughest progression and working on it.

A. EMOM ladder:
Snatch@Start weigth 40/30kg. Increase the weight with 5kg in each minute until fail. You have many attempts in the minutes.

B. EMOM ladder:
Cluster@Start weigth 60/40kg. Increase the weight with 5kg in each minute until fail. You have many attempts in the minutes.

C. 15-10-5
Back Squat@MAX of B
Box Jump@60/50cm

D. 50 Superman extensions

A. Power Snatch + Hang Power Snatch + OHS + TNG Squat Snatch Daily max

B. 3 x 1+1+1+1@90% of A

C. 21-15-9
HSPU
45m Shuttle Run
Double Unders x 3

3 sets of:
Supine ring rows x 10 reps @ 2111
Rest 30s
Hollow hold x 45-60s
Rest 30s

Foam roll glutes/low back/pec
Lower Segmented Roll
Hamstring floss and Hip Hinging "Toe touch"
Banded upper body chest
Scap PU and Regular Push-ups

SOD: Wide stance hamstring stretch dead hang
10

Complete for time:
400m Run
40 Back Squats
400m Run
30 Back Squats
400m Run
20 Back Squats
400m Run
10 Back Squats
400m Run
5 Back Squats

Every 3 minutes for 30 minutes (alternating):

First 3 Mins: 450m run or 500/400m row
Second 3 Mins: 15 wall balls, 15 sit ups w/med ball, 15 burpees

20 strict ring dips For Time.
CAP 3 min.

or

AMRAP 3 min
Strict ring dips