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

1 Squat snatch EMOM 10

-start around 75-80% and build up, if you feel good you can go as high as possible.

3 rds

15 DL

12 hang power cleans

9 Thrusters

TC: 10 min

L1: 42,5 /30kg

L2: 52,5 / 35kg

In teams of 5 complete the following;
120 CAL Row
200 CAL Bike
Row and bike can be done at the same time, switch and rotate as you wish! Once all Cals are complete on both machines.
200 dB snatches ( 2 working synchro) 3 holding dB overhead whilst others holding! Then change
So 2 holding 3 working.

50 burpees over the dB synchronized

Time Cap 38 Mins