AMRAP 20min

Thruster ladder
6 reps @40kg
3 reps @50kg
1 reps @60kg

After every round
8 burbees to target
2 Bar muscle ups

AMRAP10
6 toes to Bar
9 burpee to target
12 dB snatch (6+6)

Bench press

2x5 @ 70%
2x2 @ 80%
- Then use 6 mins to find heavy 3 Rep set

EMOM 10
1 + 1 + 1
Power Clean + Clean + Push Jerk

3 Rounds
30x DU
10x Devil Press (15 / 22,5kg)
400m Run
Rest 2min between rounds

air squat
ring dip
KB-swing

Shoulder press 5x5 reps, then max reps @ 90%

if ring tests are done do:
5 x 5 rep or 4 x 15 sec hold + 5 box dips

"Barbara"
5 rounds (3 mins rest between each)

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Find your days Max Broad Jump.