3 Rounds of
20 DB Snatches 22,5/15kg
30 Wall Balls
60 Double Unders

Bench press 6x6

Do one set every 3:30.
Choose a challenging weight and stick to it.

For Time:
50 - 40 - 30 - 20 - 10
Med-Ball Cleans
Burpees
- Athlete chooses load

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 9kg to 10 feet, Women use 6kg ball to 9 feet.

4 x 3 back squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

Deadlift 6-4-3-6-4-3
- aim for same weights as last week.

3-4 rounds for quality:
6-10 good morning/ 6-10 + 6-10 single leg ghd back extensions
3-5 strict t2b/ max L-hang
15-20 russian twist

1st @ 40%
2nd @ 50%
3rd @ 60%

AMRAP 20
40 Double Unders
20 Situps
10 Pullups
15 reps of *movement

*Round 1: KB Swings 24/16kg
Round 2: KB Box Step-Ups
Round 3: Burpee over KB
Round 4: Toes-to-bar
Round 5: HR Pushups

(If you finnish round 5, start all over)

Tempo Front Squat

3-3-3-2-2-2, every rep 1. sec on bottom.

Go Every 2:30