60 Elevated Sit UPs
6 Rope Climbs
60 Box Step Ups
50 Elevated Sit Ups
5 Rope Climbs
50 Box Step Ups
40 Elevated Sit Ups
4 Rope Climbs
40 Step UPs
30 Elevated Sit Ups
3 Rope Climbs
30 Step Ups

20 Min Cap

6 Min AMRAP

3 Bar MU
6 Hang Power Snatch @45

24 Jumping Bar MU
every 6 stop and do 10 front squats @65lbs

2 Jerk until failure

4 Toes to bar after each set

12 Min AMRAP

20 Black Banded Pull UPs
20 Deadlift @105
20 HSPU with 35
20 Double DB Power Cleans @30

Back squat 5x6, sista setet amrap
+
Clean pull 5x2

Varierade snatchkomplex @ ca 60%

A1: 4x5 HSPU, kick up, kipp alt strict
A2: Bulgarian split squat 4set
B: BB skull cruschers 2set

For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

Equipment Free
For Time:
27-21-15-19
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run

A.
3 rds:
12 Air squat
12 Sit up
6 Walk out + Push up

• Monility...

• 2 rds:
  4-6 V-sit up
  4-6 Squat jump
  4-6 Devils press

B.
6 rds: not for time
4 Strict HSPU
4 Dip w/ chair/bench
4 Push up
Rest as needed.

C.
AMRAP 20min.:
2-4-6-8-10-...
- V-Sit up
- Squat jump
- One hand Devils press