For time:

40 Box Jump Overs 30"/24"
20 D-Ball to Shoulder 60/40kg
10m D-Ball Carry ( Bearhug )

( 5 - 8 )

Complete as many reps as possible in 15 minutes of

• 3 wall-ball shots
• 3 lateral burpees over the medicine ball
• 3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

Snatch exersices

3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

Push Press
5x every 2:30
5 reps @ 77,5%

10 sets x 2 mins on / 1 min off

Complete :
15/12 calories row/bike/ski
10 toes to bar
max burpee box jump@60/50 cm in remaining time

Goal: consistent performance across all sets

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Easy Jog or Walking
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-

AMRAP 38, partioned anyhow

100 Calories Bike
100 Push-Ups
100 Wallball
100 Box Step-Ups
100 Calories Row
100 Ring Rows
100 Lunge Steps
100 V-Ups

For time

• 1,000-meter row
• 400-meter run
• 750-meter row
• 400-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 400-meter run

For time

• 5 rounds of
  • 10 thrusters, weight 1
  • 10 chest-to-bar pull-ups

Rest 1 minute, then

• 5 rounds of
  • 7 thrusters, weight 2
  • 7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

*Time cap 15 minutes

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :45 Alt. Groiners
MIN 2 - :45 Alt. 90-90 Hip Rotations
MIN 3 - :45 Cat/Cows