30 Synchro Toes to Bar (2 working - 1 resting)
10 Sandbag Clean (50/70kg) (split however)
10 Rope climb (split however)
10 Sandbag Clean (split however)
30 Synchro Pull up (2 working - 1 resting)

TC: 8 min
Score: Time

A: Shoulder press 1rm
B: Bench press 3set
C: Pec dec 3x10
D: Triceps push downs 3set

1 squat clean
2 hang squat clean

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16

9 sets of clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

8x AMRAP3 mins alternating between:

A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat
REST 1 min

B:
5 Burpee over the rower
10 cal row
15 Plate G2OH@20/15kg

20 min amrap

• 1 min Erg @85%
• 1/2/3/4/5…. Hang clean and jerks 2x17.5 kg DB
• 2/4/6/8/10…. Reverse lunges w. Dumbells

300
5.45

FOR TIME WITH PARTNER (YOU GO I GO)
50-40-30-20-10
Db Goblet squat @22,5/15kg
Box Jumps @60/50cm
KB USA Swings @24/16kg (or Alt Db snatch)
100-80-60-40-20
Double under

Timecap: 35 mins

30min:

10min Row
10min Bike
10min Ski

A,
Seated Good Morning 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
21 Thrusters, 43/30kg
63 Double Unders
15 Thrusters,
45 Double Unders
9 Thrusters,
27 Double Unders
6 Thrusters,
18 Double Unders

Goal: Sub 7 min

C,
3 rounds for quality of:
10 Scap Pull-ups
10 Scap Push-ups
10 GHD Plate Muscle Snatches, pick load