AMRAP 12:00
12 Burpees
9 Single Arm DB Hang Power Snatch each arm @50/35 (18 total)
6 Single Arm DB Push Press each arm @50/35 (12 total)
Rest 1:00

1a) Push-ups: 3 x submax. No rest.
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Scaling:
- Box/Bar Push-Ups
- Partner Assisted Chin-ups

Strength (load)

Push press 3 x 1, AHAP.

CONDITIONING

EMOM x20

1) 5 Wallball + 5 TTB + 5 Burpee
2) 5 Medball Clean + 5 C2B + 5 Push-Up

RPE 3-4, tailor the rep scheme to fit your fitness level.

DU practice/

If you can jumps Double unders then 4x500m row with partner or 1:1. Not all out.
80-90% pace.

1A) T2B 5x8
1B) Dip 5x5

4 sets of 8
Increase weight each set

Complete as many reps as possible in 13 minutes of:

1 power clean, 2 squat clean, 3 push press
2 power clean, 3 squat clean, 4 push press
3 power clean, 4 squat clean, 5 push press
Etc.

M: 60 kg W 45kg

“KAREN”
150 wall balls for time

20-50 cal monostructural,
1-3 Rope Climb,
5-15 Ring Dip,
20m D-Ball Carry,
10m Dragon Squat