Strict Ring Dips

10 UB : 9-9-8-7-6
15 UB : 12-12-10-8-6
20 UB : 18-16-14-10-6
25 UB : 20-20-16-12-8

Send off 3:00

sit ups 40-30-20-10
air squats 10-20-30-40

AMRAP 12
30 KB Swings 24/16kg
9 Burpee-Box Jumps
20 Thrusters 42,5/30kg
7 Burpee-Box Jumps
10 C2B Pullups
5 Burpee-Box Jumps

Alternate
1. 10 clean& Jerk 60/40
2. Row 18/14 cal
3. Rest

Front squat
3x3

8 Hang Power Clean (50/35kg)
8 Push Press (50/35kg)
8 Box Jump Over

High Hang Squat Snatch + Squat Snatch

5 x ( 2 + 2 ) x 50 - 60%

SO 1:45

Power Snatch + Snatch Balance

5 x ( 2 + 2 ) x 40 - 50%

SO 1:30

Kipping/ butterfly pull up practice 15min
*
AMRAP 15
6 pull up
12 kbs@24/16kg
18 air squat
24 DU

25 Min AMRAP;
20/15 Cal Row
10 c2b
5 strict hspu

Ygig and change after a full round.