AMRAP 6

20 TTB
10 Box Over Burpees 24/20"
5 BMU
10 GTOH 80/55kg

For time

30 Box Jumps
50 DB Snatch
70 Wall Balls
@60/50cm
@22.5/15
@9/6

1.) Muscle snatch +ohs 4×3+3
2.) Tall snatch w/No feet movement 5×3
3.) Power snatch +ohs 5×1+1
4.) Pig squats 20,19,18,17........1 adding weight

1.) Drop snatch +sots press + ohs 5×3+3+3
2.) Man press 5×2
3.) Bench press 6×4
4.) Back squat 5×3 2sets w/5.sec ecentric

5 x 7

Pull-ups with extra weight 6 x 6 reps

Practice ring/box dips, then

4 rounds for quality (total 10 min):

A1) In 60s: 4-8 ring dip (strict or kipping)
A2) In 90s: 10-20 HS weight shifts + 20-30 DU

A1+A2 = 1 round

HS weight shift -> wall-facing -> plate step ups w. feet on box -> 20-30s HS hold with shrug
DU -> 10-20 du -> 30-45s practice

EMOM’15
10 Deadlift 50%

EMOM’30
1. 30-50 DU
2. 12 cal fun bike
3. 3 power clean 70kg
4. 10 GHD sit ups
5. Rest

E90 sec for 6 min:
3 Hang Squat Snatch