2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75 lbs)
12 Burpees
12 Push Jerks (115/75 lbs)
12 Burpees
12 Hang Squat Clean (115/75 lbs)
12 Burpees
12 Overhead Squat (115/75 lbs)

Work up to a heavy of the complex
1 Shoulder Press + 3 Push Press + 5 Push Jerks

1-5min
3x clean from pocket ~60%
6-10min
2x hang clean ~70%
11-15min
1x clean ~85%

Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
Jämför resultat med 24/4 och 30/1

10min emom
1 Toe Nail MU Transition
+
Snatch 5x2 @ 80%
+
Snatch DL 5x5 @ 1RM snatch
Back squats 4x5 @ 77,5%
+
12 min EMOM:
1: ME Chest 2 Ring hold
2: rest
3: ME Lock out in rings
4: rest
ME=Maximum effort

200m farmers walk 24/16 kg KB
50 DU
40 OHS 50/35
30 Push ups
20 GTOH 50/35
10 CTB
200m Farmers walk

Ring MU Toe Nail strict transition 5x3
7x1 Muscle Up Negative
+
Snatch 5x3 @ 75%
+
Snatch Pull 5x3 @ 90% 1RM Snatch
Back squat 6x5 @ 70%
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

All alone, in the open air Den
T'was a 24 Amrap challenge, for Evil Len
With 24 pull ups and med ball squats, the game was booked,
And by the time he was finished, he was totally f#*cked!

400m Row
60 Single Unders
10 Wall Walks
150m Farmer's Walk with 2 x 16kg KB