Part 1.
Accumulate 30-40 Shoulder Taps on wall

Part 2.
Accumulate 2:00-3:00 L-sit Hold

Part 3.
3-4 rounds for quality:
:45 Double KB OH Hold
10/ arm KB Bottom Up presses (light KB)
- Rest as needed btw rounds

For time :

10 OHS 60/42,5kg
10 Pull Ups

TC 6 min.

Strict C2B

Firts set Max reps.

After that 5 x 65% repetition.

Weighted Pull Ups

2-2-2-2-2, AHAP

8min amrap
max reps shoulder press (30/20)

*every time you break do 50 single under

4min rest

8min amrap
max reps db hang power clean (17,5/12,5)

*every time you break do 20 air squat

EMOM 16

1 min : 12 Double DB Squat 2 x 22,5/2x15kg
2 min : 6 Devils Press 2 x 22,5/2x15kg
3 min : 20/15 Calories Echo Bike
4 min : Rest

1.) Jerk W/3.sec pause@ dip,catch, rec 5-4×3
2.) Clean 6-5×2
3.) Front squat w/1.rep pause@atg 4×3
4.) Push press 3×3+2×2
5.) Good morning 3x6

Power Clean + 2 x Front Squat + Jerk

5 x 75% of jerk.

Front Squat

3 x 3 x 72-75%
1 x 2 x 85%

Not for time

40 Weighted GHDSU