For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

AMRAP6
6 v-up
6+6 legs over DB
6 floor thruster+ push up
6 crunches

A: Partner workout
alternate full rounds
8min amrap
8 strict pull ups
16 kb swing
4min rest
8min amrap
8 Burpee box step overs
16 push ups
4min rest
8min amrap
8 Alternating DB snatch
16 situps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

In teams of 2:
AMRAP 5:00
Partner Wallballs (20/14)

Rest 60s

AMRAP 5:00
Toes to Bar

Rest 60s.

AMRAP 5:00
DB Turkish Get-ups (50/30)

Rest 60s.

AMRAP 5:
DB Single Arm Hang Power Clean + Overhead (alt. Arms) (50, 30)

Rest 60s.

AMRAP 5:
Partner Wheelbarrow (max distance)

Rest 60s.

AMRAP 5:
Partner Wallballs

Bar muscle-up progression

Warm-up: classic gymnastic, 4 sliders,
+ hollow and arch body positon (on the floor)

BMU progression with 10 exercises

WOD: - 8 pull ups to breast
- 8 sec hang tuck position
- 8 straight bar dips
- 8 BMU with jump

155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

*185 Power clean
*12" box
*Front squat for Overhead squat

2 min max reps köysikiipeily
1 min lepo
2 min max reps varpaat tankoon
1 min lepo
2 min max reps käsilläseisontapunnerrus
1 min lepo
2 min max reps hollow rocks

Warmup

10 Barbell Turkish Get Ups - Not For Time (5/arm)
+
3-4 Sets
10 Quadruped Thoracic Rotation/side
8 Alternating Pistol Squats (Scale back to a tall step up if needed)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps