5 push jerk
10 dead lift
15 box jumps
52,5/35kg

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

7 rounds for time

• 7 wallball 10kg
• t2b
• 7 burbees

12' EMOM

1 PC @ 70-80% 1 RM - 175
5 Pull Ups

7 rounds for time

5 Burpees
10 Double Unders

With the whole family :)

Before doing the actual workout, spend 10 minutes doing a bunch of strict knees to elbow (dead hang and no swinging) - if you can't get the knees all the way up yet, push yourself to get them as high up as possible.

Also spend a few minutes working with the flow of the kipping K2E's.

WORKOUT
10 MIN AMRAP

• 5 K2E's
• 5 burbees

Score is the amount of reps performed in the workout

4 rope climb (2ll 2l)
14 kb oh squat 24/16kg
Max triple unders
Rest

For Time:
- 30 DU or 60 SU
- 30 cal row
- 15 power snatches @ 50% of 1RM
- 30 cal row
- 15 power snatches @ 50% of 1RM
- 30 cal row
- 30 DU or 60 SU

• 3 reps x 1 set @ approximately 60% of 1RM.
• 3 reps x 1 set @ approximately 65% of 1RM.
• 3 reps x 1 set @ approximately 70% of 1RM.
• 3 reps x 2 sets @ approximately 75% of 1RM.
• 3 reps x 2 sets @ approximately 80% of 1RM.

27 Cal Row
27 Burbee
27 C2B

21 Cal Row
21 Burbee
21 T2B

15 Cal Row
15 Burbee
15 Pull ups