15min cap

In 40 minutes ascend the ladder as far as possible:

10-20-30… cal ski or assault bike
10-20-30… KB swings
150m-300m-450m… run or row
10-20-30… KB snatches

1 min rest between rounds

Every 70sek
1. Kipping Ring dip
2. 1x Heavyish C&J
3. 4+4 box step ups
4. Ring MU/Swing
5. 1x Heavyish Snatch
6. Banded Bar MU
7. Max reps Kipping HSPU

Snatches
EMOM 12
1. 3 Snatches from power position
2. 3 Snatches from above the knee
3. 3 Snatches under the knee
4. Rest

EMOM 6
1. 2 Snatches (2 sec. pause)
2. 3 Touch and go snatches

OHS
4-5 Sets of 3 reps

3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises (Bar or weighted stick if needed)
10 KB Hammer Curls (DB if needed)
Rest 10s between movements/60s after all 3.

For time, do:
- 1000 DU

AMRAP 10 min

10 pullups
15 DU
20 hollow rocks

Emom 24

10 hang power clean
10 kb snatch
10-15 burbee
10-15 KBS
20 linkkaria 10kg levyllä
1 min rest

For 15 minutes:
Hi-hang muscle clean (from pockets)
Front squat
Hi-hang clean (from pockets)
2 Jerk

Keep the weight easily manageable and focus on good technic!!!
Rest 90-120sec btw sets.

EMOM 12
1. Three hang squat cleans @50%
2. Two hang squat cleans @55%
3. One hang squat clean @60%
4. Rest

Then
10 singles @40%
Not for time. Drop each rep.