EMOTM for 20min:
Even: 7 Toes-to-bar,
Odd: 10 Push-Up

rest 3min

EMOTM for 20min:
Even: 16 (8+8) Kettlebell lateral flexion,
Odd: 5 Pull-Up (strickt)

otm 15:
snatch + hang snatch + ohs

Run 1,5 k 4 time

5 rounds
3 Chest to bar
6 dynamic push up
9 pa burpee box jump

Time gap 15 min

Working in teams of 4 complete the following 20 min AMRAP.
2 athletes work through AMRAP whilst 1 athlete rows for M and other athlete does burpees, athletes can switch at any point! Try to balance AMRAP, burpees and rowing.

50 thrusters 20KG
50HSPU
50 DU
50 Sit Ups

Score is;
Row total m
Burpee reps
AMRAP total reps

E2,5MOM x6
1 High pull + 2 Power snatch + 2 OHS w/2s pause at the bottom

RIR 2-3, dng

Press 1RM

Clean & Jerk
3 x 3 @ 70-80%, go every 90sec-2min
3 x 2 @ 75-85%, go every 60-90sec
5 x 1 @ 80-90%, go every 45-60sec

5 x 3 hang powerclean, 70 %

"Kalsu"

For time:
100 thrusters 60/42,5kg
*OTM 5 burpees. Start at burpees

TC 30