EMOM 7 min:
- 1 TGU each arm (20/12 kgs).
- 2 burpees over the Kb.

21-15-9 pup ,situp, du(42,30,18)

AMRAP 4: Legless Rope Climbs (no legs up or down)

A.
Easy pace ~5min.
+stretch

B.
10x
3min. ON / 1.5min. OFF

• Go hard, but sustainable pace.

C.
Easy pace ~5min.
+ stretch

21-15-9 of:
Thrusters 60kg
C2B Pullups

3 Rounds
15 Thrusters @ 40kg
1 Rope Climb
400 meters Run

• rest 5 minutes -

3 Rounds
6 Thrusters @ 50kg
6 Muscle Ups
400 meters Run

• rest 5 minutes -

3 Rounds
1 Thruster @ 60kg
15 Chest to Bar Pull Ups
400 meters Run

4X5 TGUs (each arm) – heaviest possible, rest 90 sec.

Squat clean + split jerk on every minute

1. Clean and Jerk work up to a heavy complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

each 2 min for 14 min
-3 clean pulls (start at 60 % of 1 rep max cleans and add weight each round)
-(3-6) L-pullups or 3 strict muscle ups