3 x 3

Snatch grip Bent over row 3 x 8

3 x 8

12 min AMRAP
20 DU
4 Box over burpee (60 cm/ 50 cm)
20 DU
8 wall ball (9 kg/ 6 kg)

For quality
4 rounds
20 KB swing
20 wall ball
20 T2B
20 Box jump

Time cap 20 minute

WORKOUT 19.4
For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:

10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

VARIATIONS:

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

For time:
6 rounds
20 Jumping lunge
10 m inch worm
20 Ground to overhead (plate 10 kg/ 5 kg)

Time cap 20 minute

For time:
100 shoulder to overhead
80 bent over row
40 hang power clean and jerk
Every time you rest do 25 push up

Use barbell 20 kg/ 15 kg

720 Meter Run (3x LT Sport center)
50 Air Squats

3 Rounds for Quality

Perform 3 rounds for quality

1 min ring push up
1 min hollow rock
1 min handstand hold
1 min rope climb
1 min hanging

1 min rest