10 Rounds of
3 Clean & Jerk 60/40kg
3 Bar Facing Burpees
3 Muscle-Ups

Push Press

5-4-3-2-1-1, Build in weight each set.

Send Off 2:30

5 rounds for time of

9 ring push up
9 front squat 60/40 kg (bar from the floor)
9/7 cal row

TC 10 min

12 EMOM
1. 5 squat clean, tng
2. 3 push jerk, tng
50% C&J max

NOT for time:
10-1 KB swing 32/24
1-10 Strict T2B

NOT FOR TIME!

as AMRAPs
A) 6 Shuttle Run + 6 Sit-ups
B) 5 Burpee + 5 DB Snatch (22.5/15kg)

4x20m

MAXIMUM UNBROKEN

Minutes 0-5 : WB 9/6kg
Minutes 5-10 : Kb swing 32/24kg
Minutes 10-15 : Farmer walk with Plates 2x15/2x10kg
Minutes 15-20 : Du’s or singles
Minutes 20-25 : Push press 40/25kg
Minutes 25-30 : OHS 40/25

Sumo Deadlift

8-6-4-2-1

AHAFA

SO 2:00

3 rounds
16 One arm DB Snatch from floor
8+8 One arm DB OH Lunge walking steps
16 ring row
rest 1,5-2min