Running o`clock

Minute 0 - 6 AMRAP
15 Power snatch 42,5/30kg
20 Push ups

Rest 1 min

Minute 7 – 13 AMRAP
9 Over head Squat 42,5/30kg
30 Double unders

For time:
200 Box Jumps 24/20"

TC 27 min.

Reps&time

50 Double-under
15 Burbee

Fitness:
3 Rounds:
50 Single-under
15 burbee

Back Squat

On the 2:00 x 5 Sets:

Set 1: 6 Reps@70%
Set 2: 4 Reps@75%
Set 3: 2 Reps@80%
Set 4: 4 Reps@75%
Set 5: 6 Reps@70%

Amrap 10

Alternating DB snatch 12 reps
DU 48 reps (30 sec max reps)
Single arm DB OH squats 12 reps 6/6
rest 30 sec

5x3 reps, add weight each round.
Perform set every 2 min for 10 minutes

For time:

400m run
21 toes to bar
21 handstand push ups

400 m run
15 toes to bar
15 handstand push ups

400 m run
9 toes to bar
9 handstand push ups

Deadlift

10-8-6-4-6-8-10

(55%-75%)

Rest 2 minutes btw sets.

4 sets of max time

Chest to bar hold chin up grip/ chin over the bar hold.

rest 90 sec between

Front squat. Advanced 3 x 3, Beginner 3 x 5. Use same weight across. 

3 sets of max time

Chin/Chest to bar hold chin up grip

rest 90 sec between