7 min AMRAP:
- 10 Power Snatch Rx:35/25 Kgs Sc: 20/15 Kgs
- 3 Rx: MU Sc: Jumping Chest to bar pull ups.

20 Minute AMRAP
-20 SDLHP 75#/55#
-20 Atomic Sit-ups
-20 Ring Rows/Pull-ups
-20 Push Press 75#/55#
-20 Calories on Rower

10-9-8-7-6-5-4-3-2-1 strict toes to bar

30-60 s rest between sets

5x1 hang snatch

Find your daily one rep max

4 x max L-sit hold

Rest 2-3 mins between sets

A.
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Strict Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Weighted ring dip
3 x 6-8

40 min Assault bike (pk-sykkeet)
Every 4th min a bit harder (syke alle 170)

Max reps parallette HSPU (kipping)
Max reps strict HSPU
Max reps kipping HSPU

or

3 x max reps kipping HSPU

Rest 2 min between sets. Break the set before the set breaks you.