For time 10-9-8-7-6-5-4-3-2-1 reps of

• Bench press (BW) (Ladies 1/2 BW)
• Hang power clean (BW)
• Strict pull up

Timecap: 20 min

Squat Snatch

Spend 20min working on technique completing sets of 2 reps.

Rest as needed.

120:60 x 8

8 rounds of 2 min work, 1 min rest

9 squat cleans @75%
7-9 TTB

Buy-in:
1000m row

Then 15 min AMRAP:
20 sit-ups
10 pull-ups
5 Burpee box jumps

Cash out: 50 V-ups

*score is total rounds/reps
*make other notes in comment section

5 Rounds of

AMRAP 3

• 3 Power clean RX: 60/40kg; Sc1: 45/25kg; Sc2: 35/15kg
• 6 Push Up
• 9 Air Squat

Rest 1min

5x (total of 15min)
New set every 3min:
20sec Free handstand (scale to 30-40s. Facing the wall HS hold)
20 Abmat su
20 Back ext.

Luodinkestävät olkapäät ja iskunkestävät pakarat

AMRAP 15 min, in teams of 2 (ygig)

14 Burpee Box Jumps
14 Wall Balls
10 Slam Ball Shoulder Overs
1 min Wall Sit Together
1 min Rig Hang Together, Active Shoulders

AMRAP 90 for sweat
row 75 cal
15 HSPU
row 50 cal
30 pistols
row 25 cal
45 TTB

15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)