2 Rounds:
21 OHS 42,5kg/30kg
21 Pull-ups
21 Power Snatch 42,5kg/30kg
21 Over-the-Bar Burpees

Snatch
2x60%
2x70%
2x75%
2x80%
2x2x85%
2x1x90%

9 min amrap:
20 wallball
10 box jump

10 min amrap:
15/12 cal ab
5 bar mu

EMOM 20

Performance
a) 1 muscle upp + 3 c2b + 6 pull ups
b) 8 pull ups

Fitness
a) 4 c2b + 8 pull ups
b) 7 pull ups

For time:

• 15 burpees, jumping over the barbell
• 225-lb. clean and jerks, 5 reps
• 12 burpees, jumping over the barbell
• 225-lb. clean and jerks, 4 reps
• 9 burpees, jumping over the barbell
• 225-lb. clean and jerks, 3 reps

1) 10m Farmers Walk 20/10 kg - 20 WB - 10m Farmers Walk
2) 15x Box Jump 20"/24"

Hip Mobility
Waves, Floss, Shin Box
Dowel shoulders
Reps of;
Squat
Goodmorning
Lunge
Pushup
Scap Pull up8
8-10
Then SET UP 3 circuits - two teams max per circuit.

front squat wawes

100 burpees for time

Timecap 12 min