12 min emom
2xsquat snatch

5km run

150m intervals - on track rolling - 4 x 150m - 24.2, 23.5, 22.8, 23.2

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
For Time

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
Fot Time

6 x 4 Front Squat, 80 % of 1 RM

FOR TIME

50 x DU
10 x POWER SNATCH 45kg/30 kg

20-15-10-15-20
DEADLIFT 90 kg/60 kg
BOX JUMP 60 cm/50 cm

10 x POWER SNATCH 45 kg/30 kg
50 x DU

AMRAP 10

6 Toes To Bar
30 Double Unders
1-2-3...Dumbbell Squats 2x22,5/2x15kg

• Let's make our main priority to get the dumbbell squats completed unbroken each round.

• If we need to break somewhere let's try to have that break be on the double unders. We want to keep this under 10s.

• Fast transitions will be key in this workout.

30 pistols, 30 box jump over, 35 hspu, 30 box jump over, 30 pistols
TC:15’

5 rounds: 10 strickt PU, 20 thruster dbl Kb (16/12kg), 20 burpees over the kb
TC:20’