75 Wall Balls, 20/14
60 Box Jumps, 24/20
45 Chest to bar Pull-ups
30 Clean, 135/95
15 Muscle-ups

strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3

AMRAP 8 min.
- 5 Body Blaster:
----- 1 Cluster with medicine ball (9/6 kgs).
----- 3 Push ups over the medicine ball.
- 10 Lateral lunges with medicine ball (9/6kgs) overhead.
- 20 Hip rotations lateral plank.

10min AMRAP
500m Row/20 Burpees

-Rest 2min-

10min AMRAP
10 Inverted Burpees/20 Push Ups

-Rest 2min-

10min AMRAP
20 Sit Ups/10 Wall Climb

Total time: 7 min.
- Accumulate 120 seconds in handstand hold.
- AMRAP remaining time:
--- 10 wall balls (9/6kgs).
--- 10 sit ups (NO Kipping).

5min skierg
30 dumbbell-snatch 18/25kg
5min wattbike/assault
30 dumbbell-snatch 18/25kg
5min row
30 dumbbell-snatch 18/25kg

4 x 1
1 push press + 1 push jerk + 1 split jerk x 4

1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins

emom – back squat 2-3 60% of 1rm – 8mins speed focus

4 rounds of:

• 2 minutes of triple-unders
• 2 minutes of burpees