AMRAP 8 min:

8+8 x Pull up + T2B
8 x Front squat (70/45kg)

5 rounds no time component:

• Max reps 100kg benchpress
• Max reps pullups
• Max reps hspu

Max 5min rest between rounds.

Snatch: 6x2

even minutes : pullups ( strict), total 5 sets
Odd minutes : dead hang leg rises to bar ( strict), total 5 sets

For Time:
Run 8x around the box
50 Overhead squat 50/30kg
100 Situps
150 Double Unders
50 Sumo Deadlift High Pull 50/30kg
100 Box Jump-overs
+
Finnisher
100 Target Burpees (HR)

Cluster 5-5-4-4-3-3-1-1-1

50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

For time:

• 100 squats
• 100 sit-ups
• 100 push-ups
• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

AFAP
- 3 rounds for time:
-- 25 Wall ball shots 9/6 kgs).
-- 250 m run with ball.
-- 15 Box jumps with ball.
-- 5 MU.
-- 1 rope climb.

9 - 7 - 5 reps for time:
- Wall ball shots (9/6 kgs).
- x 10 DU.
- Toes to bar.
- Box jumps (30"/24").