emom 20min:
45sec on 15sec off
1. push up
2. abmat sit ups
3. bike
4. sandball over shoulder
5. rest

20 cal echo / assaultbike
10 db snatch 22,5kg
10 target burpee
50 du / 100 single

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Kettlebell thruster
2. Kettlebell push press
3. Kettlebell front rack lunge

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

120 min
Warm up for 20 min

1.MU
- Drills
- MU 14 x 1

2.Gymnastics capacity
For time:
12-9-6
Kipping ring dip
Hang power clean 50 kg > 40 kg
15-12-9
Pull up > TTB
STOH 50 kg > 40 kg
21-15-9
Push up
Wall ball
Time: 20.48
HR 172/184

3.Accessory
- Not done

Amrap 4
21 cal bike
21 power clean 60kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 50kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 40kg
15 burpees box jump 60cm

emom 15min:
1. hs walk/hold practise
2. 5 high box jump
3. 5 hspu

WOD
for time
12-9-6-9-12
burpee
sit up
air squat

For time :

4000m Bike Erg
21 Push Jerk
2000m Bike Erg
21 Push Jerk
4000m Bike Erg

60/42,5 ( Teen 50/35kg )

( 20 - 30 )