12 min EMOM
4x 10m sprint
22 Dus

21-15-9
row cal
wall ball- 9kg/6kg
K2E

For time:

• 15 squat jumps
• 30 burpees
• 15 squat jumps
• 30 KB swings
• 15 squat jumps
• 30 push-ups
• 15 squat jumps
• 30 sit-ups
• 15 squat jumps
• 30 lunges
• 15 squat jumps
• 30 pull-ups

For Time
21 Deadlift 60/40
21 Pull-up
75 DU
15 Power Clean 60/40
15 Pull-up
50 DU
9 Front Squat 60/40
9 Pull-up
25 DU
(Rx+ 70/45)

*15-20 GHD/Weighted sit up
*DB or KB side bent 10-15 L + 10- 15 R
*14-20 jumping alternatinglunge

Unbroken sets

12 Shoulder to overhead (no racks, 50 % of 1 RM STOH)
15 Pull-up
30 DU
*Rest 1 min between rounds

8 min AMRAP
10 pull ups
10 push ups
10 deadlifts 80kg/60kg

Snatch 3-3-3-2-2-1-1-1

For time:

• 30 x Power clean and push jerk (easy weight, time cap 4 min) 2 min REST
• 2 min Row

For Time:
4 Rope Climb 4,5mt
then
3 RDS:
10 Thruster 40/25
15 Burpee BJ 60/50
20 KBS 24/16