1x2 75%
1x2 80%
3x1 85%
1x1 90%

Try to hit these numbers with the best quality. Squat snatch if possible

EMOM 6

Odd : Max reps Strict Pull-Ups. Btw every reps 2-3 sec deadhang
Even : Rest

AMRAP 11

40 Double Unders
10 Squat Clean 60/42,5kg
10 Chest To Bar Pull-Ups

In 12 minutes Up To 85% Sets Of 2 ( RIR 3+ )

In 12 minutes Up To 80% Sets Of 2 ( RIR 3+ )

Metcon (quality)

20 minutes for quality & min rest:

3 Power cleans 80/55kg
6 Box jumps 30/24”
18 Air squats

Accessory:

100 Squats w/medball in bearhug
100 Jumping lunges
Split anyhow

Metcon (reps)

AMRAP in 14 minutes of:
50 DU’s
40 Air squats
30 Sit-ups

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

12 Min EMOM
5 reps 75% touch and go

For time:
9 x Ring Muscle Up
9 x Push Press @ 70kg/47.5kg
20 x Lateral Box Jump @ 51cm/45cm
6 x Ring Muscle Up
6 x Push Press @ 70kg/47.5kg
20 x Lateral Box Jump @ 51cm/45cm
3 x Ring Muscle Up
3 x Push Press @ 70kg/47.5kg
20 x Lateral Box Jump @ 51cm/45cm

*Lateral Box Jumps should be done with a touch on top of the box.

5x3 hang snatch
Work by feel and quality