5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement

EMOM 12

1 Min : 12 Cal Bike Ergo + Max Hang Power Clean 50kg
2 min : 30 DU´s

Single Squat Snatch

6 x 1 x 85 - 95%

Row 6min max m / 1H db devils press 22,5/15 amrap 2min
2 min rest
C2 bike 6min max m / 2H db thruster 22,5/15 amrap 2min
2 min rest
Ski 6min max m / t2b amrap 2 min
2 min rest
Echo bike 6min max m / 2H db C&J 22,5/15 amrap 2min

Can adjust the ratio f.ex. 3/1/1

Result A: tot meters
Result B: reps

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

EMOM12
30s on/30s off
A) Ring row
B) DB Strict press
C) DB Bench press

105 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 21

2.WL
A. In 12 minutes:
Build up to heavy 4 rep TNG clean
- 45 50 55 60 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 65-70%
- 45 kg

3.Conditioning
- Not done

4.Core
- Not done

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

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

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 3 x 5

50 Bicycle abs
15 Push ups
Remaining time Squat Jumps

Rest 1:30 Between sets.