AMRAP 15:00
9 Burpee Pull-ups
15 Sumo Deadlift High Pulls @ 42.5kg/30kg
21 Double Unders

• Rx+: 1-3 Ring Muscle-ups to start each round

50-100 single unders
2+2 banded hamstring strech
2+2 min supine iron cross strech
2+2 min banded bully

Alt time with partner
1 x 200m front rack carrying with kbs
1x 200m farmers walking with kb's or dumbbells

Squat snatches 5+4+3+2+1 reps
perform set every 2 min for 10 minutes

add weight on each set.

Every 3 minutes for 18 minutes , 6 rounds total:
6 thrusters with barbell (about 50-60% of 1 rm)
6 strict pull up /c2b or 6-12 ttb

AMRAP 8
2 Wall Walks
4 Single Arm Devils Press 22,5/15kg
8 Pistols

Rest 2min

AMRAP 8
3 Bar Muscle-Ups
6 Turkish Get-Ups (3/arm)
12/9 Calories

AMRAP 6

8 hang power snatch @40/30kg
8 up&down

3 sets
- 8/leg Back Rack Reverse Lunges (all reps on one side, then the other leg)
- 6-10 Handstand Pushups (in as heavy position as possible

15:00 Consistent effort
12/8 Cal Row
30m/arm Single Arm DB/KB Overhead Carry
10 each Single Arm DB/KB Bent Over Rows

• Rx+: 10-15m HS Walk replacing the OH Carry

For time:

4rounds:

20 DU, 5 power snatch @50/35kg