For time:
150 x Box Step-Up @51cm
Men use 20kg plate.
Women use 15kg plate.

• Be sure to alternate legs on the up & down
• Hold plate any way you like.
• Focus on front leg driving up.

For time:

50-40-30-20-10

-Kettlebell swing
-DU

20min EMOM
Odd mins
3 x Ground to overhead
Even mins
1 Round of Cindy
5 x Pull Up
10 x Push Up
15 x Squats

*Hybrid workout

10-9-8-7-6-5-4-3-2-1 reps of:
Shoulder to Overhead 50/35kg
Pull Ups or Chest to Bar

EMOM 16 minutes alternating between:
1. 2 Power Snatch
2. 2 Snatch Balance

As heavy as form allows. Use same weights for both lifts.
Lift in pairs.

Laji 1:
0-5min:
25 x Facing bar over Burpee
and then...
AMRAP C2B

Laji 2: (5-10min)
Snatch 1RM

Rest 3min

Laji 3: (13-25min)
AMRAP 12min:
2-4-6-8-10-12-14-16...
Hang clean (60/45kg)
Front squat (60/45kg)
HSPU (84cm x 60cm)

Within 15MIN:
6 Deadlift

*Build from empty bar
to a heavy and good set of
5 reps. Rest 2min.
*Lift in pairs

50 HSPU for time

4 x Heavy Push Jerk
8 x Clapping Push Up
12 x Squat
90s. Rest
5 Rounds, For Quality

15min AMRAP:
10 Pull-Up,
15 Push-Up,
20 Air Squat