4 rds
Chest to ring pull ups 6 reps 2 sec pause at top
rest 30 sec
KB march 25 reps + 30 m single arm KB farmers carry / side
rest 1 min

AMRAP`S

AMRAP 1 Box over jumps 24/20"
AMRAP 1 HSPU
AMRAP 1 Deadlift w/KB 2x24kg or DB 2x22,5kg / KB 2x16kg or DB 2x15kg
AMRAP 2 Box over jumps 24/20"
AMRAP 2 HSPU
AMRAP 2 Deadlift w/KB 2x24kg or DB 2x22,5kg / KB 2x16kg or DB 2x15kg
AMRAP 3 Box over jumps 24/20"
AMRAP 3 HSPU
AMRAP 3 Deadlift w/KB 2x24kg or DB 2x22,5kg / KB 2x16kg or DB 2x15kg

L-Sit / Banded L-Sit

6 x 30 sek.

Snatch Pull
5x4r
Choose weights by feel. Heavy but comfortable.
90s. Recovery

For time

Run 1200m

STRENGTH

Front Squat

3x3

RPE 4 (2-4 reps in the tank)
Try to add 5-10% compared to last week

CONDITIONING

E2MOM x7

7 Hang Power Clean + 7 STOH + 7 Bar over Burpee (Open 2019 style)

Overall RPE 4

Target: Pick a load you can do BB work unbroken. This will get spicy in the final rounds...

Back Squat

3x10@70%, 3x2@80%

SO 3:00

20-16-12
DB/KB Box Step-ups
Russian Twist

20-50 cal monostructural,
5+5+5 wall squat,
3+3 TGU,
10-20 Banded face pull,
3-10 Rower Pike-up