3 Rounds of
12 C2B Pullups
9 Burpee over bar
6 Front Squats 80/60kg

Back Squats
5x5x70%
ME 70%

AMRAP 15
12 Box Jumps
12 Deadlift 70/50kg
9 Bar Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks

4x
4min ON/1min OFF

A. AMRAP of
10 V-ups
10 Pushups

B. AMRAP of
10 Burpee over bar
10 Push Press 35/25kg

C. AMRAP of
10 Ring Rows
10 Ring Dips

D. AMRAP of
10 Jumping Pullups
10 KB Swings 24/16kg

2-pos. power snatch (hang-floor)
9x1r+1r
Go every 90s.
Rounds 1-3 comfortable weight
4-6 heavy-ish
7-9 heavy

AMRAP 15
20/15 Cal Row
15 Box Jumps
10 Deadlifts 100/70kg

FS/BS

4x 2/4 70-75%

21.2
10 DB snatch 50/35
15 burpee box jump overs 24/20
20 DB snatch
15 burpee box jump overs
30 DB snatch
15 burpee box jump overs
40 DB snatch
15 burpee box jump overs
50 DB snatch
15 burpee box jump overs

*20:00 time cap

Front Squat tempo 3211
rest 90s btw sets

12 to 15 sets of 2 snatches. Every 1:30.
* No tng, no letting go
* Increase weight after 3 sets IF the lifts are good.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight