15 stations: 1 min ON - 1 min OFF
- Cal Row.
- Rope Climb.
- Back simgle unders.
- Wall Climb.
- Box Jumps (24"/20").
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Step ups Kb 24/16 kgs (20"/14").
- Pull Ups.
- Empuje de trineo (60/40 kgs).
- Back GHD.
- Jumps over the tire.
- Clapping Push ups.
- Lunges (40/20 kgs).

AMRAP in 11 Mins:
9 OHS 42Kg
27 DU

Good Morning 5x10rep

Conditioning
AMRAP 12:
10 Burpees
25 DU

Gymnastics Skills
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.

10min EMOM s2oh @ 70kg

AFAP (As Fast As Possible)
9-15-21-15-9 reps of
Thrusters 42,5/30kg
Pull Ups

deadlift 1.5x bw, bench bw and clean 0.75xbw. 10reps 9reps 8reps etc for time

72.5% x 8, 77.5% x 6, 82.5% x 4 or more

50 boxjumps
50 lunges 30 kg
50 push ups
50 knie 2 elbow
50 trusters 30 kg

Snatch skill, then

EMOM 5 min, go every 30s

1 Snatch 60/40 kg (anyhow)

---

Rest 5 min

---

EMOM 5 min, go every 30s

2 Clean&Jerk 60/40 kg (anyhow)

---

If you miss a lift, wait for the next 'go-time'. If you miss twice in a row, take off weights.