1 hang snatch above the knee + 1 hang snatch below the knee

20min amrap

400m run
10 hang power snatch 40kg
10 bar facing burpee

A1: nose 2 Wall handstand hold 3x30sec
A2: SL partial squat hold 3x20sec/ben
B1: 3-5 hang 2 tuck back lever
B2: SL deficit toe raise 3x12/ben +8kg Kb
B3: Pike compressions 3x15
C: Supine SLR x10

In twenty minutes Push Press 3RM

– Jefferson curl 3 x 3 10s Descent, 10s Ascent
– Prayer Stretch x 60s
– Lizard Pose x 60s each

A.
3 sets:
25 Wallball
10 BMU (strict pull-up)
25 Wallball
5 Squat clean (60kg)
1:1 rest

B.
4 sets:
1. 10+10 tricep pull (lateral/banded)
2. "21´s" Bicep curl (20kg)
3. 15 tricep pull down (banded)
4. 10+10 DB bicep curl

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

Complete as many rounds as possible in 10 minutes of

• 5 strict handstand push-ups
• 10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

3x
10 Rower Pike-ups
40 Hollow Body Scissor Kicks
20 supermans

EMOM x 6
5 TnG Power cleans