Alternate for 12 Mins:

1. 10 Shoulder Press @ 40/30kg
2. 5-8 Strict Pull ups

switch between
1. 10 dips
2. 15 goblet squats 2x24kg/16kg

Power clean and jerk
6x3/1 80%

So 3 power cleans and 1 push jerk
All sets the same weight

4x10 @ 60 %
1x10+ (Post reps in comments) 60%
You can use 90% of your shoulder press 1RM

50 Double unders
10 DB push press 2x22.5/15kg
10 t2b

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy.

70% x 1
77.5% x 1
82.5% 4x3
82.5% x3 +
Working off your actual max.
Post AMRAP in comments

Back squat 5x1 90%

Keep it safe and have spotters

20/15 cal Row
10 DB floor press 2x22.5/15kg
5 bar Mu or 10 pull ups scaled

Work in pairs, switch after a full round. Goal is 2-2:30 per round.

Switching A & B & C
A. 15m HSW (max 1 Min) 4 wall climbs
Max bike erg cals

B. 14 hang KB snatches 7/7
10 T2B
Max burpees

C. 15 DB push press
Max cal row

36 Mins total so run through this 3 times.

Order can change if a big class and you can start on rest if needed.