5 x (2 x hang power snatch + snatch balance)

5 rounds for time

10 thruster
5 burpee pull up

#MetCon | 20’ AMRAP of:

• 20 double unders/40 single unders
• 40 running mountain climbers
• 20 double unders/40 single unders
• 40 spider mountain climbers
• 20 double unders/40 single unders
• 40 jumping mountain climbers

#MetCon | 24’ (6 x 4’ Tabata) AMRAP of:

• burpees
• double unders/single unders
• lunges + tuck jumps
• double unders/single unders
• alternating step-ups
• double unders/single unders

#Strength
max, 2 kg ramping, of:

• BB overhead squat

3 rounds for time of:

• Row 500 meters
• 25 GHD sit-ups
• 25 hip extensions

2 rounds of:
50 squats
25 sit ups
15 push ups
10 burpees

EMOM 15 min:

Squat clean + S2OH + Back squat + S2OH

(65-75%)

10 Floor Press
10 Pull-ups
20 Double-Unders
AMRAP in 20 Minutes

2 Wall Climbs
4 Hang Squat Cleans
8 Rounds