5 rounds for time:
• 6 Front Squats 135/95#
• 6 Bar Muscle-ups
• 200 m row

Snatch Balance + Jumps
4 x E3M:
4 Snatch Balance @ 80-85% of snatch 1RM
5 Knee Jump

A,
1 Snatch, pick load

Every 1 min for 15 mins.

Complete as:
3 Snatch Waves; each wave is 5 mins long

Start at 75% 1RM on the first min and add 5kg each min, reset each round.

B,
In 5 mins, for max reps of:
50 Wall Balls, 9/6kg
max reps in remaining time Bike Erg Calories
-- Rest 2 mins --
In 5 mins, for max reps of:
50 Bike Erg Calories
max reps in remaining time Wall Balls, 9/6kg

Goal: 50 Calories & 50 Wall Ball

C,
"Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

30 Min AMRAP

400M Run
20 jump lunges
20 Air squats
20 push ups

AMRAP 18

• 10 hang power snatches
• 10 wall-ball shots
• 10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ft

6 min AMRAP / You to I go
A)
6 DB Snatch
6 Burpees over DB
2min rest

B)
6 DB Thrusters E/S
6 TTB
2min rest

C)
6 Box jumps
BMU or Pull ups
2min rest

D)
6 DB Clean and jerks 3E/S
12 Goblet lunges

1. 12 cal echo bike
2. 5 ctb+ 4+4 single arm kb ohs 20 kg
3. 12 cal row
4. 8 ttb+10 push ups
5. Rest

7 rounds amrap, 3 min work / 1min rest (28min)

3 Ring muscle ups
6 DB over burpee
12 alt. DB snatch @ 22.5kg/15kg

Continue every round from where ended the last.

EMOM 12

every min

3 deficit push up
5 pull up
10 air squat