3x4min on/2min off

A. AMRAP of:
10x7.5m Shuttle runs
8 KB swings (heavy)
8 Goblet squats

B. 30 Calories + AMRAP in remaining time of:
1-2-3-4.. Deadlifts, 70kg
1-2-3-4 Burpee over bar

C. AMRAP of:
9 High box jumps
6 Handstand pushups
3 Bar muscle ups

4 sets of
5-4-4-3 Deadlifts (77.5-87.5%)
8-12 Ring rows (10sec pause at top after last rep)

Spin Bike

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

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6 x 30 sec HS hold
(3 facing wall/3non)

50 shoulder taps

5-10 min Free standing practice

4 x 25 Hollow + Arch Rock

Chipper

50 cal row
40 alt. DB clean & jerk 22.5/15
30 burpee box jumps
20 alt. pistols
10m hs walks

EMOM 16min
Min 1: bike erg (moderate)
Min 2: t2b / t2r
Min 3: DB Snatch 6/6
Min 4: 2-3 wall walk + rest of the time ghd

ACCESSORIES 2-3 rounds:
- 10 crush grip biceps curl + 7.5m gun walk x2
- 12-15 Banded triceps push down

AMRAP 10
40 Wall balls
30 Pullups
20 Hang power clean, 60/40kg
10 Pistols

Find your 3RM Back squat of the day

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 rounds of:
10 Arch rock
15 KB deadlifts
20 MB slams
1 min Back extension hold on box (alternate with partner)