4 rounds:
5-10 pull up/ ring row
15 plank shoulder taps (slow and controlled)
10/side DB press/push press
-rest as needed-

A: Squat snatch without hip+ double squat snatch
B: Squat clean+ low hang squat clen+ double split jerk
C: Emom 7’: bear complex :1 power clean/1 front squat/1 push press/ 1 back squat/ 1 push press

For Time [10min CAP]:
90 Burpees to Target (15cm)

On the Minute [Starting at 0:00]:
1 Robe Climb

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 boksz jump @60/50cm
30 wall ball @9/6kg

3 rounds:
10/ side KB front rack reverse lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

A) Build up heavy 4´s
B) 3 x 4 reps @85% from heavy 4`s

Go every 2:30

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

6x3 min AMRAP, rest 2 min (alt. between A and B)

A.
10 one arm DB thruster (5/side)
10 Burpee

B.
10 Devil´s press (5/side)
10 Box jump

3 Rounds For Time:
10 Strict Ring Dips
300m Ski ERg
15m Double DB Overhead Lunge

22,5/15kg

RestDay!