Block power snatch
5 sets of 3
@ 60 % of 1 RM
rest as needed
same weight

AMRAP 12

40 Double Unders
20 Push Ups
10 Toes To Bar

Double Unders: in 1:00 or less

Push Ups : in 1:30 or less. Elbows should fully lockout at the top. Chest should hit the floor at the bottom.

TTB : in 1:00 or less

Let's pick one movement that is a non-negotiable unbroken movement. For most athletes that is goin to be double unders or toes to bar.

Most athletes are goin to need few breaks on push ups.

6min amrap

6 Push-up
6 Knee raise
6 Burpee to target

Partner for time or for quality:
2000m row
20 s.a devils press,(syncro)
6 rope climb

For Total Load:
5 Sets of 4

1K Row
1mile Assault Bike

Rästi/open gym

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

Run 400m as fast as you can (90-95% power) without losing techinque and proper form.

Rest as needed.

Repeat x 2

post your fastest time.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio