AMRAP 15

80 m OH walking lunge w/ 25/15kg plate
13 TTB
5+5 suit case deadlift w/ 25/15 kg plate

Power Snatch 4 x 3 reps, then
(touch & go)

6 min EMOM
Snatch deadlift + snatch pull + snatch high pull
Don't forget to use hook grip. Use 100-120 % of snatch 1rm

10min EMOM:
1) 5-15 Pull-ups
2) 10 KB/DB STOH
rest 5min

10min EMOM:
1) 30-50DU
2) 10-20 Parallette/ring push-ups

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 10 Weighted Dead Bug (5+5)
2) 30-60sec Active Hang
3) 30-60sec Banded Lateral Walk
4) 6+6 Double KB Front Rack Box Step-Up
5) 5-10 Double KB C&J (from hang)
6) 20-40 kcal Airbike/Row/Run/Ski

Narrow grip bench press. After warm up working 20 minutes to complete heavy five repetition sets. btw sets approximately 10 diamond push ups.

1) Shuttle Run
2) DU
3) DB Hang Power Clean + Jerk, alternate arms

5x4 ring pull ups
Or
5x3 Strict Mu (scale reps down if needed)

20 Sec On 40 Sec OFF
1) Handstand Hold
2) L-Sit Hang
3) Hollow Hold
4) Bottom of Push-up hold

Hang kettlebells on the bar with resist bands.

For time:
Row/Ski, 2 km
50 Wall Balls, 9/6kg
Row/Ski, 1 km
35 Wall Balls, 9/6kg
Row/Ski, 500 m
20 Wall Balls, 9/6kg

TC:25 min