For time
100 one arm DB thruster 22,5/15
100 one arm DB hang snatch

Every minute on the minute perform 10 jumping jacks

Deadlift on a plate 3x10 reps

Power clean 6-5-4-3-2 reps

AMRAP 16

30/21 Cal. Echo Bike
0:30 Plank Hold
10 Strict Pull Ups
5 Push Ups

Rest 5 min

AMRAP 16

40/30 Cal. Bike Erg
20 Stiff Sit Ups
30 Air Squat
20 X- Jumps

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Klo: 11.00

2:00 ON / 2:00 OFF x 5:
30 DU
4 Alt. DB Power Snatches into 2+2 DB OH Lunge Steps into 4+4 DB OHS 20/15kg
AMRAP HSPU

3 rounds:
30 DU
15 KBS (US) 24/16kg
7 Burpees

3x3 @90%

Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm

Work should be done sub 3-4 mins

Emom for 40min

8x hspu
8x t2b
8x power snatch @ 60/40kg
30x DU
8x back squat @ 80/60kg
8x pullups
8x pistols
Rest 1min