Weighted pull-ups 5 sets, record weights.

40 min
1 min walk/1 min run
6 km
124/154
6.44/4.16 mim/km

18' AMRAP:
Buy In
50 Burpees
then
12 T2B
6 Power Clean (50\35kg)
50 Double Unders

3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

• Percentages (all based off 1RM Snatch): Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60%

Complete as many reps as possible in 30 minutes of

• 800-meter run
• 20 toes-to-bars
• 20/30 Echo bike calories

Skill: accumulate 3 mins L-sit on rings or parallettes.
scale with tuck sit on rings or parallettes.

then…

“Jack”

10 push press (115/85)
10 kettlebell swings (1.5/1.0)
10 box jumps (24/20)

AMRAP 20

Score: 5 + 1

3 Rounds for time:

15 Deadlift #225
15 TTB Weighted W/#12 Wallball
15 DU

25M Shuttle Run

5-10-15-10-5
Ring Push-ups
Box Jumps

25M Shuttle Run

5x5 at 90%

10 rounds of
500m row
1 minute rest