Amrap 7
Max power snatch 50kg
Every minute 7 ttb
Rest 6'
Max bar facing burpees
Every minute 7 push press 50kg

Amrap 20
5 strict pull up
10 dumbell snatch 24kg
15 lateral dumbell burpees

For time
1 round of Macho man 60kg
50 double under
2 rounds of Macho man
50 double under
3 rounds of Macho man
50 double under
4 rounds of Macho man
50 double under
5 rounds of Macho man
50 double under

1 round of Macho man= 3 power clean 3 Front squat 3 push jerk

Snatch, TnG

1 x 2 x 55%
1 x 2 x 60%
1 x 2 x 65%
1 x 2 x 70%

For time
21 ohs 42.5kg
1000m row
18 ohs 42.5kg
750m row
15 ohs 42.5kg
500m row
12ohs
250m row
9 ohs 42.5kg

1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

Amrap 3 x4

A:
6 burpees over wall Ball
6 wall balls
60m prowler push @40
1 min rest

B:
10 hr push ups
10 box jumps
10 double db dl @2x22 5
1 min rest

Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

Back squat 2x5

EMOM x 16:00
Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
Minute 2: 30s Double KB Cleans
Minute 3: 30s Strict Toes to Bar
Minute 4: 30s Double DB/KB Push Press

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent