For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

A,
Ring MU progression
- false grip strength
- floor work
- kip swing
- transition with rubber band
- transition on box
- strict work

B,
Every 30 sec x 6
3 Strict t2b
Every 30 sec x 6
6 Kipping T2b
Every 30 sec x 6
8 V-up

3 min rest

Every 30 sec x 6
2 Strict HSPU
Every 30 sec x 6
4 Kipping Hspu
Every 30 sec x 6
6 Push up

5 min EMOM
2 front squat @65% of front squat 1RM

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- Press to OHS
- Snatch Pull
- Snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- Snatch

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4x
1) Amrap 4
4 hang power snatch 52/35
5 muscle up (can be paoli low bar)
3 burpee box jump over 24/20"
2) AMRAP 4
easy row/bike or ski
- score is rounds + reps total from the first 4 min am rap

On The 2:00 x 10 Rounds:

1 Rope Climb
15 Wallballs 20/14p
Max Calories Row

Score : total calories

A: 8min emom 3x Banded squat jumps
B: Bench Press 4x5
C: Snatch pull 5x2
D: Strict pull ups 3set
E: Front squat 3x5

A: Back squat 3-3-3+
B: Bench Press 4set
C: Kb sea saw press 3x8
D: Triceps push downs 1xMax

EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

For time:

15 Power Snatch
30 Box jump Overs 24"/20"
12 Power Snatch
24 Box Jumps Overs 24"/20"
9 Power Snatch
18 Box Jumps Overs 24"/20"

Use Snatch weights From 31.5.2022

( 8 - 15 )

Find you max 5 reps