1:00 + 1:00 Barbell Forearm Smash
1:00 Active Samson
1:00 Active Spiderman
1:00 + 1:00 Lat Foam Roll
1:00 Laying Front rack

7 Rounds
5 Power Snatches
1 Round of Cindy

52.5kg/35kg

For TIme
50/40 Calorie Row
25 Handstand Push Ups
25 Box Jump Overs
5 Squat Cleans

@(30/24)
@85/60
(15 min cap)

1:00 + 1:00 Calf Stretch
1:00 + 1:00 Banded Ankle Distraction
1:00 + 1:00 Spiderman Hold
1:00 + 1:00 Banded Triceps Stretch
1:00 Front rack stretch

5 Rounds x AMRAP 3 :

4 Devils press 22,5/15kg ( Teen 20/12,5 )
6 TTB
24 Double Unders

Rest 1 minute btw. AMRAP

4 sets ( not for time ) :

800 - 600 - 400 - 200m Run
15 UB Power Snatch

Power Snatch 50-60% of power snatch

For time :

60% of Max RMU / BMU
Rest 1 min
40% of Max RMU / BMU
Rest 1 min
20% of Max RMU / BMU

4 rounds:

20s PVC strict press
10s Rest

into...

4 rounds

20s Banded Good mornings
10s Rest

EMOM 6

1: Any machine
2: 10 single unders + 10 hollow rock
3 : 6 + 6 Suitcase DL + 3+3 Strict Press

1:00 Knuckle Drags
1:00 + 1:00 Banded Hamstring Stretch
1:00 + 1:00 Banded Lat Stretch
1:00 Barbell Thoratic opener
1:00 + 1:00 KB Calf Smash

15 min AMRAP
1 wall walks
4 alt. db snatch 25/17.5
* every round add 1 wall walk & 2 alt. db snatch