Alternate 12 Min
1. 10 Double Kb front squat 2x24/16Kg
2. 10 Dips

For time:

30 wall-ball shots, 30/20-lb. ball
Run 1 mile / Row 2k
30 wall-ball shots, 30/20-lb. ball

If you don't have 30 lb wallball, you can do 50 reps with 20 lb/14lb

Deadlift 5 x 3, 80 %

7 Rounds: 2 x Power Clean and Push Jerk, 2 x Muscle-Up

Record loads, scaling and result.

In teams of 3 AMRAP 15:
9 Hang Power Cleans 60/35kg
12 Hand Release Push Ups
15 Box Jumps

Team is working top to bottom. You cannot pass any of your team members.
You can only continue to next exercise, when the person in front of you is done with all reps.

8-10 Single Leg KB Deadlift,
5-10 Strict Pull-Up

4 rounds for time:

40 Double under
3 Wall climbs
2 rope climbs

L1: Normal rope climb
L2: Legless rope climb

Shoulder Press
5r @ 75%
3r @ 85%
1r or more @ 95%
Rest as needed

3 x 10 tempo 2/3 back squat 65 %

• slow down
• fast up
• keep the knees mildly flexed (not full extension)

amrap 4:
10 burpees
10 kbs 32/24
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