10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 50 kg
Women: 30 kg

Conditioning
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

3 @75%
1 @80%
3 @ 75%
1 @83%
3 @75%
1 @85%

Midline
Not For Time:
30 GHD Sit-Ups
:30 Second L-Sit Hold
20 GHD Sit-Ups
:20 Second L-Sit Hold
10 GHD Sit-Ups
:10 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

EMOM 12

1 min : hs walk max distance
2 min : KB deadlift 2x32kg/2x24kg

Two 15-minute AMRAPs in 30 minutes

AMRAP from 00:00-15:00
5 Snatches 55/40kg
11 Wall Balls 9/6kg
14 HR Push-Ups

AMRAP from 15:00-30:00

7 c2b
12 Burpees
16 Double-Unders

Skill/strength: hollow rocks/superman strength building

Wod: "The chief"
5x3 min AMRAPs (1 min rest after each round)
3 power cleans@60/40
6 press ups
9 air squats

Skill/strength: building up tight positions and another chance to strengthen the 'push down'
Position too.

Wod: each AMRAP should be an explosive burst , you have 3 mins do not stop ! use your 1 min rest to take on water.

For Time:
Double Unders 100 reps
Pull Ups 30 reps
Run 400 m

3 x 7 min amrap, rest 2 min between

a)
30 double unders
15 kb swing 32/24 kg

b)
10/8 cal ski
10 plate from ground to overhead 20/15 kg

c)
5 handstand push ups
1 rope climb

Deadlift 5x8@70-80%, 10 cm deficit under feet

Btw sets 3 high box jump