Pull ups 3 x max reps

power snatch 5x2 *tng
Squat snatch 6x1
Front squat 5x2

A/ AMRAP 10'
15 Snatch @40/30kg
15 T2B
15 Burpee

B/ EMOM 20'
1- 10 DB OHS @22,5/15kg (5-5)
2- 8 Hang PC @70/50kg
3- 6 strict HSPU
4- 40 DU

4 sets of:
6 Tempo Back squats (slow down, stop, fast up)
3 Broad jumps for max length
Rest

4Rds for time:
Bike cals: 25-20-15-10
Push ups: 25-20-15-10
DB squat clean: 5-5-5-5 (50/30/25)

2-2-2-1-1-1
*increase load each set

• 3 Sets of:
Handstand Walks 30-50 m o Wall Climb 10 reps
1:00 rest each sets.

In teams of 3 for time:
150/120 calorie row
100 Box jump overs
100 DB snatches
10 rope climbs
100 DB snatches
100 Box jump overs
150/120 calorie row

40 minutes timecap.

Share the work as needed. One works, two rests.

For time with partner

100 burpee
30 hspu
80 wall ball
30 t2b
60 thruster
30 pistols
40 ohs
3 km row

OTM
5rds
5 hollowpulldowns with 10 s hold
10-15 block drill

Rest 3min
OTM
5rds
3 position swing 3-5
Box/tanko bmu 3-5