Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

3 x 50%
2 x 3 x 60%
3 x 65%
4 x 3 x 70%

4 rounds:

5 front squat +11 back squat

(E4MOM / 1-3 reps in tank)

6 min AMRAP:

• max reps hand-release push-ups
• 80 m shuttle run (10 m shuttle)

Perform as many push-ups as you can while your partner sprints.

Rest 2 min

6 min AMRAP:

• max reps wall ball
• 200 m row

Perform as many wall balls as you can while your partner rows.

Every 3min x 4

5 TNG Power Clean
5 Hang Squat Clean
10 Thruster

RX 62,5 / 42,5kg or add weight to previous week

3 - 4 rounds
max reps toes to bar
40m heavy kb front rack carry
40+40m heavy suitcase carry

rest as needed between rounds

12 min AMRAP:

• Shoulder to overhead (2/3 of 1RM push jerk)
• 1 rope climb
• 25 DU

5 rounds:

• 6 hang squat cleans (moderate weight)
• 12 kettlebell swings (heavy, eye level)

12 min AMRAP

• 15 double kb clean (pick weight)
• 25 wall ball

4 x 8