10 min AMRAP
back squat 2-4-6-8-10… begin with bar and ad weight on every round
10kg/ 5kg
50 DUs

5x attempts as fast as possible (1min time)

40 Double Unders
12 Power Snatches 40/30kg

3x attempt for speed
(3 rounds every 4 minute)

15/12 Cal Row
15 Thrusters 47,5kg

8min AMRAP
8 Burpees
8 Wall Balls
8 Pullups

5min rest

8min AMRAP
20 Cal. Row
15 Over Box Jumps
10 Push Press 60kg

5min rest

8min AMRAP
200m run
15 KB Swings 32kg
10 Ring Dips

10min EMOM
5 OHS
3-7 TTB

5min Rest

10min EMOM
3-5 Thrusters
1 Rope Climb (Legless)

2min On/2min OFF (6-10 intervals) (alt.)

A)
20 Wall Balls
10 Deadlifts 100/70kg
(max reps Burpees over bar)

B)
25/20 Cal. Row
15 Box Jumps
10 C2B
5 TTB

Sumomave 3x 10

20min to build up to a heavy 3 position snatch (high hang - hang and ground) You my drop between reps.

3min EMOM
3 Power Snatches
3min EMOM
5 Power Snatches
2min rest
1x10 Power Snatches

3x16 steps front rack walking lunges
3x8/8 One arm KB Row