1/2 Angia

50 pull ups
50 push ups
50 sit ups
50 air squats

Run 5k for time

21 Dumbbell Hang Squat Cleans (50’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Hang Squat Cleans (50’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Hang Squat Cleans (50’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run

Run 5k for time

EMOM 10 min

7 KB swings (heavy)
7 Burpees

EMOM 10 min

3-5 Power snatch / Muscle snatch
15 cal row / 12 cal AB

Hang muscle snatch

Start from hang and finish with the barbell overhead arms and legs fully extended. Catching the bb in a small squat is NOT allowed.

Work on technique.

Split Jerk 5x3 @70%
OHS 5x3 @ 65-70%
Shoulder press 3x5 @65%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

for time
100 GHD hip extension

50 Pull-ups For Time
Cap 4 min

or

AMRAP 4 min, pull-ups

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If 50 is easy, note your tiebreak time and go for 100 pull-ups.