24 Min AMRAP YGIG (switch after full rounds)
15/10 cal Row
12 DB snatches
9 burpee over rower

2x AMRAP banded face pull

Elbows flare out to 90 degrees.

10 strict hspu /scale kipping or box
20 pistols
10 c2b or pull ups
Rest 60 secs
X 5 Rounds

TC 16 Minutes

Post time with rest but not last

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% AMRAP
Go off your actual max or more if it’s been easy

Squat snatch
5x1 @ 80%

18 Min AMRAP;
500m Row
12 power snatch 50/35kg
24 wall balls

Split as YGIG

10x
Go every 75sec
1 Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat

Start at about 65% and add...

YGIG / round

3 x AMRAP 8

10/8 Cal Row
8 Power Cleans 50/35 kg

2 min Rest

10/8 Cal Row
8 STOH 40/30 kg

2 min Rest

10/8 Cal Row
8 Thrusters 30/20 kg

Alternate for 30 Mins
1. 15/10 Cal bike
2. 2-3 rope climbs
3. 50 double unders
4. 10-15 t2b
5. Rest

21-15-9
deadlift @80/60kg
pull up

Target under 5, Time cap 8min
(scaled pull up 15-12-9 or 12-9-6 etc..)