FOLLOWING THE PATTERN 5-10-15... FOR 20'
ring dip
box jump @24/20
handstand push ups
squat jump

EOMOM (every other minute on the minute) for 10 mins:

Bench press 4 reps + Strict pull up / chest to bar 4 reps

3 rounds:
90s max effort wallball, 210s rest.

5 pull up
10 push up
15 air squat

Work up to a 10 rep max kettlebell swing.

10 Hang Squat Cleans
10 Burpee Box Jump Overs
Alternating with a Partner
5 Rounds Each

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean and Jerk from Blocks x 1 rep @ 80-85%
(set the blocks at knee height)

pistä infoon minkä korkuinen boxi ja jos lisäpainol

Find your one rep max of muscle snatch

12 Minutes to work up to a Max Snatch
Rest 3 Minutes
12 Minutes to work up to a Max Clean and Jerk
Rest 3 Minutes
3 Snatch
6 Clean and Jerk
9 CTB
54 Double-Unders
AMRAP in 12 Minutes Rx = 135/105