AMRAP 10

3 Clean & Jerk 60/42,5kg
7 Wallball 20/14p

5 sets @ 60-80% of 1rm squat snatch.

3 Rounds :

1 Min : Weighted Sit-Ups
1 Min : Rest
1 Min : Bicycle Abs
1 Min : Rest

3 rounds:

• 10 bent-over rows
• max reps shoulder presses with dumbbells

EMOM 16 ( Work 0:40 / Rest 0:20 )

Minute 1 : Row Calories
Minute 2 : Bike Calories

• Score total calories

Complete 1 Unbroken Set For Reps

• This should be kipping Chest to Bar Pull Ups or Butterfly Chest to Bar Pull Ups
• Use Band if needed 6+ Unbroken
• Beginner make Kipping Pull Ups or Strict Pull-Ups

"Bring Sally Up" - Back Squat

50/35kg

For time :
15-12-9 or 12-9-6 reps of
heavy wall ball shots
burpee pull ups
box jump overs

1-2 clean&jerks @60-70%

5x3reps @90-110% of 1rm.
(inside 15 min) rest about 2 min bwn sets. Maintain Position and Snatch "pull line"