1) 12 Minute AMRAP:
- 5 meter Lateral Crawl/direction
- 10 Pull-Ups
- 15 DB/KB Thrusters

*Use a weight for the DB/KB Thrusters that allows you to stay mostly unbroken for the duration of the 12 minute AMRAP.

. . . REST 5 MINUTES. . .

2) 12 Minute AMRAP:
- 8 (total) Alternating 1-Arm DB/KB Snatches
- 10 Cal. Row/Bike/Ski
- 12 DB/KB Goblet Squats

*Same as first AMRAP. Pick a weight that allows you to stay mostly unbroken for both Snatches and Goblet Squats.

EMOM 15 min

10 + 10 banded external rotator cuff pulls
15 band pull-aparts with scapula tuck
15 scapula pushups
20 plank reach through, right side
20 plank reach through, left side

7x1xsquat snatch + 1x hang squat snatch

@75-85%

10-10-10
No belt, no bouncing, dead stop each rep

For Time:
50, 40, 30, 20, 10
Air Squats
Sit-ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 cleans
6 jing jang
4 squats
2 db snatch

Metcon/*Metcon-comp(20)
40 db snatch 45/30
400m run
40 step ups/*box jumps 24/20
400m run
40 cleans 95/65-*115/80
400m run
40 wallballs 16/12-*20/14
400m run

12 mins to work on
hi hang + hang squat snatch complex. Keep weight light. Form first.

Finisher
2 min hamstring stretch
30 w raise
30 cuff iso
100 slow bikes

AMRAP 30

2 Wall climb
10 V-Ups + Knee Hugs
8 Shuttle Run (10m)
5 Burpees
10 KB/DB Overhead Walking Lunges left arm 24/16 kg
10 Goblet Squat 24/16 kg
10 KB/DB Overhead Walking Lunges right arm 24/16 kg
5 Body Blasters (Burpee > Pull-Up > Knees-to-Elbows)

SEVEN DEADLY SINS:
10 CHEST TO BAR PULL UPS
20 TOES TO BAR
30 DEADLIFT (85/60)
100 DU
30 BOX JUMPS
20 BURPEES
10 CLEANS (85/60)

Ghd sit-up 3x20-40
Weighted backextension 3x10

Every minute on the minute for 30min

• 1: 10 Pull up
• 2: 15 Push up
• 3: 20 Air squat