10 Rounds*, go every 1:00-1:30

1) Set of Bar muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

6-8 Sets, Go every 1:00-1:30

6 - 8 Hang power snatches/Power snatches, alt sets*

• Choose a weight that allows you to focus on 1) strong positions, 2) smooth movement and 3) good rhythm while keeping the sets unbroken.

Example weights. 30/20kg (65/45lbs), 35/25kg (75/55lbs), 43/30kg (95/65lbs)

Intent. Develop your power snatch cycling. Focus on positions, flow and rhythm first. Once the movement feels smooth, you can work on cycle speed in the later sets.

WU

Speed/agility

CF

Run

Crossfit

Run

2 clean and jerk 2min

5 x 3

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / 2nd set cossack squats
4-6 strict pull ups + 20-30 sec of l-tuck hold

Strenght
Snatch Balance + Pause Overhead Squat 3-4x2+3reps@60-70-75-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon at 70-80% effort
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Ring muscle-ups

AMRAP 2

Wall walks

AMRAP 2

Pull-ups*

AMRAP 2

• You can choose either chest-to-bar or regular kipping pull-ups. Pick the hardest variation you believe you can keep chipping away at for the 2-minutes.

Thrusters

AMRAP 2 @ 43/30kg (95/65lbs)