In 20 minutes:

Turkish get-up

• find 2RM for both hands

Weighted Box Step-Ups 20"

5 x 8, alternating legs. Use DB´S or KB´S

Go every 2:30

Hang Squat Snatch + Squat Snatch

10 x ( 1 +1 ) @ every 2:00. Go For Maximum.

Full Snatch First then Weights!

Go for a ride! Post route, time, distance, etc. to comments.

Back Squat
2x6 @75-77,5%
2x4 @80-82,5%
2x2 @85-87,5%

3 sets of
6/5/4 Deadlifts @77,5%+
6-10 Strict Pullups (weighted if possible)

10 x thruster 40/30kg
10 x burbee
3 kierrosta

AMRAP 13

15 Wallball Shots 20/14p
10 Pistols Squats, alternating Legs
8m Handstand walk

YGIG

AMRAP 3

Max. Repetition Back Squat BW/0,70% WB

AMRAP 3

Max. Repetition Military Bench Press BW/0,70% BW