1. 10 snatch 50/35kg
2. 10-15 c2b or pull ups.

Barbell cycling and pull ups. This will get tough. Goal is to find the right scaling to go unbroken and move well.

2x
6min ON/2min OFF

AMRAP of
2 Bar Muscle-Ups
4 KB/DB Thrusters 2x20-24/12-16kg
8 Toes-to-bar
12 Pistols

4 Rounds For Time:
500 Meter Row / 400m Run
9 Deadlifts 120/80kg
18 Kipping Handstand Push-Ups

1st. Tabata
20s. On, 10s. Off for 4min
Push-ups

2nd. Tabata
20s. On, 10s. Off for 4min
Tuck-ups

3rd. Tabata
20s. On, 10s. Off for 4min
Squats

AMRAP 8 (REPS)

50 GTOH /w Plate 20/15kg
40 Thrusters 20/15kg
30 Burpees
20 Pistols
10 Pull Ups

Try to go 120%
5x3

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 "Zeus"

12:00 Basic Endurance CrossFit

16:00 "Zeus"
17:00 Basic Endurance CrossFit
18:00 Bar Muscle Up, technique
19:00 "Zeus"
20:00 Basic Endurance CrossFit

AMRAP 10

40 Thrusters 42,5/30kg
Run 200m
40 Dumbbell Snatch 22,5/15kg
Run 200m

Rest 4 minutes

AMRAP 10

30 Thrusters 50/35kg
Run 200m
30 Dumbbell Snatch 22,5/15kg
Run 200m

Rest 4 minutes

FOR TIME

20 Thrusters 60/40kg
Run 200m
20 Dumbbell Snatch 22,5/15kg
Run 200m

TC 33

Reps & Total Time

200m Run = 5 Reps.

Back Squat: 1RM in 6-8 sets. Rest 2:30
- goal: new PR by a few kilos

Back squats with 1s stop at bottom

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

80% C&J max.