12 Min AMRAP

9 Power Clean 55/35kg
6 Front Squat
3 MU

Scale reps down on MU´S or

9 Power Clean 55/35Kg
6 Front Squat
3 MU Transitions

Split Jerk

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

12min EMOM
- Odd: 10 Shoulder to Overhead [70/50kg]
- Even: 25 Box Jumps [24/20"]

Run 1200m
12 rounds:
4 HSPU
8 C2B Pull Ups
12 Squats

SKILL 4/6

10 min skill of your choice

10min AMRAP
3 dislocates
6 x Prone Y's
10 x pallof presses
10 x Prone plank sidewalks

AF WEEK 9, Day 2 TEST WEEK

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)

2) 10-20 GHD Hip Extension

Move well!

Complete as many rounds as possible in 15 minutes of:

• 5 strict muscle-ups
• 4 squat snatches

Men 185 lb.
Women 125 lb.