15-12-9-6:
Devil's Press 22,5/15kg
Calorie Row

Build to Heavy Set of 10
Back Squats

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans 50/35kg
200 Meter Run, 15 Power Cleans 50/35kg
200 Meter Run, 21 Power Cleans 50/35kg

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups/ Chin-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups/ Chin-ups
30 Double Unders
...
[Climb By 3 Reps Each Round]

AMRAP 20:
200 Meter Run
16/12 Calorie Row / Assault Bike
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches 32/ 22,5kg

Light Option

Emom20 (30-40sec on)

1. 100m Run
2. 150m Row
3. 8-10 Pull-ups / Ring Rows
4. 8 Db snatches

Every 180s x 4

6 Strict chin up V.1-2
6/6 Half kneeling landmine press V.1-2

4x
3min ON/90sec OFF
alt A and B

A.AMRAP of
3 Bar Facing Burpees
6 Thrusters 50/35kg
9 Pullups

B. AMRAP of
35/28 Calories
+
Max Double Unders in the remaining time

As many Reps as possible in 8 minutes of :

4 Hang Squat Snatch 50/35kg
15 Sit-Ups
20 Double Unders

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Arms no wider than snatch grip width. Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). The test can also be performed without weight.

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.