6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

A,
1 Power Snatch, pick load

Every 1 min for 15 mins.

Power Snatch Wave:
3 Rounds
1 Rep OTM x 5 min
-start at 65-75% of your 1 RM power snatch and increase 2,5-5kg each min. Reset to 65-75% at the start of each round.

B,
5 rounds, 30 secs per station, for max reps of:
Echo Bike Calorie
Rest 1 min
Power Clean, 61/43kg
Rest 1 min

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Goal
Max Echo Bike calories and Power Clean reps.

C,
3 rounds for quality of:
35 Seated Mini Band Leg Curls
20 Band Tricep Extensions
20 Band Bicep Curls
Rest 1:30

DU skills

5 rounds 30s work/ 30s rest
Double unders
wall walk/inch worm
kb swing

As many reps as possible in 15 minutes of:
60 Calorie Row
50 Wall ball shots @ 9kg/6kg
40 Pull-ups (Rx+ = C2B)
30 Burpees
20 Overhead squat @ 50kg/35kg (Rx+ = 60kg/42.5kg)
10 Muscle-ups (scaled 10 Burpee pull-ups)

A1: Excentrisk Hspu + kick up 4x4
A2: pronated grip ring pull ups 4x6
B: Archer push ups 3x6

A: Sa Kb press 5set/arm
B: Sa Kb row 3x15
C: Push ups 5x11
D: Db biceps curls 1xMax

A1: Excentrisk Hspu + kick up 4x4
A2: Promated grip ring pull ups 4x7
B1: Archer push ups 3x12
B2: Supinated grip ring pull ups 3x5
C: Push ups 3x17
D: Db biceps curls x14

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV

Keep good form

20 RFT

• 5 Strict Pullups
• 10 honest Pushups
• 15 Air squats