7 Min AMRAP

1 Power Snatch
1 Overhead Squat
2 C2B Pull Ups
2 Power Snatch
2 Overhead Squats
4 C2B Pull Ups
3 Power Snatch
3 Overhead Squats
6 C2B Pull Ups
etc..
@42.5/35

For time

Run 800 meters

Then, 5 rounds of

• 2 strict ring muscle-ups
• 4 strict handstand push-ups
• 8 kettlebell swings

Then, run 800 meters

For time:

3 rounds:
30 cal row
10 Bar muscle up

-REST 3-

** 3 rounds**:
30cal row
15 strict HSPU

-REST 3-

3 rounds:
10 Bar muscle up
15 strict HSPU

Originally appeared in Morning Chalk up

50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.

Scaled WOD
3 rounds for time with a partner:
40 KB sumo deadlift high pulls
30 knees-above-hips
20 dumbbell shoulder presses
– One partner works at a time; share work as desired.

1 set every 90s
3-2-1
3-2-1
3-2-1

1 squat clean + 3 split jerks
1 squat clean + 2 split jerks
1 squat clean + 1 split jerks

💎🎵💎🎶💎

1. 16 kb russian swing @16kg
2. 12 romanian deadlift @45kg
3. 10+10 1-leg "butt" lift
4. 20 abmat sit-up

1. Power clean
2. Front Squat
3. Push Press
4. Bar Over Burbee
5. Pull-ups/C2B
6. Push-ups
7. Wall Balls
8. Single DB-snatch
9. TTB
10. Single DB Thrusters
11. Box jump overs
12. Devils Press

One new movement each round. Round=reps. 1,1+2,1+2+3…

Rx: barbell 60kg, DB 22,5kg, WB 20lbs

500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch

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Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts

Pull Up

5x3 Max Weight Strict Pull Up
Rest 2 mins between sets
- Score total weight moved
- Weight can change each round
- if not able to perform bodyweight perform with bands