Snatch 2x10

4 rounds for time:

12reps double DB hang squat clean
12reos burpee over bar
12reps double DB push press
10es sit tru

3x 15reps DB curls 7.5kg
4x
15reps narrow grip shoulder press 20kg bar
15reps bend over rear flye 5kg db

WU
2rds
8x air squat
12x plank shoulder tap
8x sit up
8x burpee

Max unbroken reps:

1. Strict pull ups
2. Kipping chest to bar
3. Toes to bar
4. Handstand push ups
5. Douple unders

Result: number of reps together

E2MOM for 3 rounds
1) 10 Strict T2B + max plank hold
2) 15 MB slams + L-hold hang
3) 20 Landmine twists + Side plank hold
4) Rest

• 1min.: Row/Bike/Run

• 2 rds:
  10 Squat
  5 Walk out + Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Active shoulders (Handstand)
  10-15 Hollow rocks

• 30s. Row/Bike/Run

• Mobility...

3rds
8x push up
10x air squat
3rds
10x sit up
10x KB/DB swing
3rds
5x burpee
10x lunge
rest as needed btw sets

Tabata: Hollow hold

"competitior:

strict muscle up into muscle up eccentric(1-3 reps)

or

muscle up eccentric (5-10 reps) rest as needed in between

Fitness:

10 rounds

1 eccentric pull-up
1 eccentric ring dip

Circuit

Every 90 sec perform the reps on each station:

1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
2, 10 box kips
3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
4, back extensions on swiss ball 45sec
5, 6-8 acher pull-ups or 6-12 archer ring rows

3 rounds

• In 15 Min Running Clock:
3 Round of:
Row 30/20 Kcal
Double DB Power Clean & Jerk (2X22.5/15Kg) 10 reps
Double Front Squats (2X22.5/15Kg) 20 reps
Then
Double DB Devil Press (2X22.5/15Kg) max reps in time remains