Amrap 20
25 box jump 60cm
20 dumbell snatch 24kg
15 ring pull up
10 lateral bar burpees
5 clean and jerk 60kg
1 ring mu

5x every 90s:
1 power snatch + 1 ohs (2s pause).
Use 65-70%, easy but fast.

5x every 90s:
1 front squat (3s pause at bottom) + 1 split jerk
Use 65-70%, easy but fast.

AMRAP 5:
One Arm Bottoms-up KB Carry x 15m/each
Double DB Rows x 10.

STRENGTH
EMOM 8:
Minute 1: Hollow Rock + Hollow Hold x 10 + 20s
Minute 2: Dragon Flag x 30s
- L2: Dragon Flag Negatives
- L1: Dragon Flag Negative w Bent Knees
- Goal: Straight lines from shoulders to toes in both movements

CONDITIONING
"KB Complex from hell"
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
- Goal: complete 1 round at a time with minimal rest and then rest 60-90s between starting the next round.

EXTRA CREDIT
AMRAP 5:
Pinch Grip Farmers Carry: Max 50 ft. Trips
Rx: (45s, 25s)

COOLDOWN
World's Greatest Stretch: 30s in each position

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

Mobility

Air bike 15 min (medium pace)
Snatch tech 30 min
Row 15 min (medium pace)

For time
25 HSPU
50 Hang Power Cleans
100 Abmat sit ups
200 Double unders

*60/42.5

1x6@65%
1x6@70%
1x6@80%
1x6@85%

Back squat as a supporting move
1x5@70%
1x4@75%
1x3@80%
1x3@85%

20 MIN AMRAP
15 D BALL CLEAN (20/15lbs)
10 Australian Rows
5 Burpees