For time:

21-15-9
Pull Ups
12 - 9 - 6
Devils Press

** between rounds 50 Double Unders

AMRAP 12
3 goblet squats @20/16kg
6 pull ups
16 kb swing @20/16kg
6 goblet squats
6 pull ups
16 kb swing
9 goblet squats
6 pull ups
16 kb swing
…etc

rest 2min

AMRAP 12
3 wall ball @9/6kg
6 burpee box step ups
16 abmat sit ups
6 wall ball
6 burpee box step ups
16 abmat sit ups
9 wall ball
6 burpee box step ups
16 abmat sit ups
…etc

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM6
- max SHSPU
- max t2b

Rest 2

EMOM6
- max HSPU
- max t2b

For time
1200m row
40x DB snatch 22,5kg
30x burpee box jump
20x T2B

Squat Snatch

Every 20 sec x 30 (10 min total)
1 Snatch
Use 65-70% of your most recent 1RM Snatch. Focus on a fast and efficient setup.

3 Rounds, each for time:
15 – 12 – 9
Cal Echo bike
TTB / TTR
D-ball to shoulder 40/30kg

Rest 3 min between rounds.

Choose a challenging pace on the bike that still allows you to move fast on the TTB and D-ball

Z-press:
5x5 @RIR 4-5.

Take the bar from the rack straight to the top position.

Back Squat 3x5@65-75%
(RPE 3)
Rest as needed between.

Power Snatch + Hang Squat
Snatch + OHS.

Try to do this “no feet” which
means you can´t spread/move
your feet on the ground during
the lifts.

E90-120sec x5-7
RPE 3 to 3+, go by feel. Light
and snappy.