3 sec count on the way down
leave two reps in the tank
rest 3-4 min btw sets

4x
3min ON/2min OFF
alt. A and B

A) AMRAP of:
20 Double Unders
10 DB Hang Clean & Jerk 22,5/15kg

B) 20/15 Calories
15 Wall Balls
+ Max Calories in the remaining time

AMRAP 10
2 Muscle-Ups
4 Handstand Pushups
8 KB Swings 32/24kg

Rest 2min

AMRAP 10
5 Toes-to-bar
10 Box Jumps
15/12 Calories

Partner WOD

AMRAP 20
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

Rx: 50/35kg
RX+: 60/40kg

4x
New Interval every 5th minute
Alt. A and B (2 of each)

A) 25-30/20-25 Cal. Row
12 Deadlifts 100/70kg
8 Box Jumps

B) 20-25/15-20 Cal. Assault Bike/BikeErg
15 Wall Balls
10 Burpees

4x
4min ON/1min OFF

AMRAP of
12 Push Press 50/35kg
10 Toes-to-bar
12 KB Swings 24/16kg
10 Box Jumps

*countinue next set where you stopped

Front squat 2 x 10

Deadlift
1x8 @70%
2x6 @70-75%
1x4 @75-80%

slowly and controlled touch and go sets

BP: 5-3-1 (75%, 85%, 95%)

21-15-9-6

machine
hang power clean@40/30kg
stoh

(Target under 10, Time cap 12min)