for time:
250m row

15-12-9 reps of:
squat
ring row
push up

250m row

3 rounds for time:

• 300 m row
• 10 x push jerk (50% 1RM)
• 10 x burpee pull-up

Rest 90 seconds between rounds.

3x10 heavy

EMOM 24
1 min : Du`s
2 min : inch worm
3 min : bunny jumps
4 min : jumpping push ups
5 min : Du´s
6 min : rest

7 rds

0:45 front squat hold on bottom position @ light weight
0:15 rest
0:45 arch hold
0:15 rest

Amrap 15
1 Legless rope climb
10 burpees
20 DU
-goal +8 rounds

400m run,
5+5+5 wall squat,
10 windshield vipers,
5+5 kb wind mill

In 20 min, find your 1 RM snatch of the day

Some amraps of:

AMRAP 5
75 du`s
17 KB swing 32/24
remaining time power clean 70/50kg

rest 2 minutes

AMRAP 5
Run 400m
17 bar over burpees
remaining time push press 70/50kg

rest 2 minutes

AMRAP 5
100 single unders
17 pull ups
remaining time STOH 70/50kg

3 x 1 Power snatch + push press behind the neck, snatch grip