1 min ME thruster 42,5kg/30kg
1 min rest
4 min AMRAP
6 kb swings 32kg/20kh
6 hang cleans 42,5kg/30kg
6 front squats 42,5kg/30kg
1 min rest
1 min ME thruster 42,5kg/30kg

• 5 Front Squat (60-70% of Clean 1Rm)
• 10 Box Jumps (60/50cm)

Focus on the speed

10 rounds for time of:

• 15 push-ups
• 100-meter sprint

2000m Row
For Time

In 12min:
6 RDS
6 STO 65/45
50 DU
then
ME MU

400m run
6 x squat clean 30/20kg
8 x HSPU
400m run
6 x squat clean 40/25kg
8 x HSPU
400m run
6 X squat clean 50/30kg
8 x HSPU
400m run
6 x squat clean 60/35kg
8 x HSPU
400m run
6 x squat clean 70/40kg
8 x HSPU

Snatch + Snatch balance + 2 Overhead Squats

50 DU
5 front squats
25 pull ups
50 DU
5 front squats
15 chest 2 bar
50 DU
5 front squats
10 bar muscle ups

RX BW / 0.5 BW

100 v-ups
every time you need to stop, do 3 burpees