Amrap 10 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 10 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 10 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

GOAL: set of 18 or more in each AMRAP

For quality
5 rounds
4 Rope climb
8 1-arm DB oh squat AHAFA
10m HS walk

105 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
15 min easy bike

21-15-9

bicep curl
banded tricep
hollow rock

• Tripod handstand practice
• 3x5: 3s negative box handstand push up

EMOM 10
4 1 leg toes to bar
+
2 strict c2b

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest

For time
50 Power clean @70kg

Complete like this
4 min work
1,5 min rest

Buy in
10m handstand walk
10 C2B
Rest of the time AMRAP Power clean

Repeat as long as you get to 50 Power clean
CAP. 8 Rounds.

For time :

21-15-9

Calories Bike Erg
Thrusters 42,5kg

TC 6

12 min emom

1-2 rope climb
30 s back squat
30 s butterfly chest press

Rest 2 min

12 min emom

8-12 Toes to rings
30 s reverse lunges
30 s ring row (slow)