EMOTM for 12min:
even: 5-10 deficit Push-Up
odd: 10-15 GHD Sit-Up

3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20

Complete as many rounds as possible in 20 minutes of:

• 10 burpee pull-overs
• 30 squats
• 60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

1. Run 200m
2. 8 Burpee
3. 6 Hang Power Snatch n.50% of 1Rm

Work up to a 1 Rep Max for the Jerk

A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Work up to a 5 Rep Max for the Front Squat

6x90sec AMRAP:
6 Power Clean (60/40kg) + 6 Front Squat + as many DU´s as possible
Rest 2min between intervals

30 sec on 15 sec off
- KB push ups
- chin ups
- flexed arm hang
- Spider-man push-ups
- Barbell Inverted Row
- toes to bar/ hanging knee raises