4 x 4 AHAP

3 x 2

AHAFA (As Heavy As Form Allows)

~90% of 1RTM

3min rest between sets

YGIG

(Every distance should be inside 10sec 500m split difference)

200m

400m

600m

800m

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg

Scaled1:
4 Strict C2B/Pullups + 4 Ring Dips
4 HandStand Push ups
8 Kettlebell swings 32/24kg

Scaled2
4 Pull Ups + 4 Dips
4 Hspu
8 Kettlebell swings 32/24kg

Scaled3
4 Ring Row + 4 Push Ups
4 Handstand push ups (box) or Pike Push Ups
8 Kettlebell swings 32/24kg

AMRAP 5:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/42.5kg

• Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

5 rounds, 3 min rest.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Max Effort Back Squat
(5-5-3-3-2)-1-1-1-1-1
2min Recovery

Use 65% of 1RM Power Clean
First 5min: 1 x Power Clean / 5 x T2B
Second 5min: 2 x Power Cleans / 5 x T2B
Third 5min: 3 x Power Cleans / 5 x T2B
Forth 5min: 4 x Power Cleans / 5 x T2B
Fifth 5min: 5 x Power Cleans / 5 x T2B

"Coe" 10 rounds for time of:
10 thrusters @ 95#
10 ring push-ups

Seven ones