AMRAP 13:
3 Strict Ring / Box Dips
30 Double Unders
3 Dumbbell Snatches
3 Strict Ring / Box Dips
30 Double Unders
6 Dumbbell Snatches
3 Strict Ring/ Box Dips
30 Double Unders
9 Dumbbell Snatches
...
[Add 3 Dumbbell Reps Per Round]

[Kilos = 22.5/15]

*Score = Total Rounds + Reps

For Time:
10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil's Press 22,5/15
Double Dumbbell Box-Step Overs

Mod

For Time:
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Up
Double Dumbbell Devil's Press
Double Dumbbell Box-Step Overs

Build to Heavy Set of 10

Deadlifts

On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into...

1500m Row

Directly Into...

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Barbell: 60/40kg

5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

[Kilos]
Round 1: (60/40)
Round 2: (50/35)
Round 3: (45/30)
Round 4: (40/25)
Round 5: (35/20)

*Score = Time it takes to complete the workout

2x5 Back Squat @ 85% of max + 2,5-5kg

3 x e75s:
3 no feet hang power snatch @easy
no feet hang power snatch:

6 x e90s
2 segment* squat snatch @moderate
*2s stop above knee.
->Voit nostaa painoa 1-2 sarjan välein jos liikkuu hyvin, mutta ei maksimeita!

Superset!
5 sets

Strict Chin-Up x 3-4
Options: Added Weight, bodyweight, partner assisted
Rest 60s

Strict HSPU x 4-5
Options: Deficit, Strict, to pads, box pike, pike, push-ups
Rest 60s

Split Jerk: 1RM. Rest 2:00
- Build to a 1RM (3-4 singles above 90%)
- Option: Work on Technique or perform Push Press for a heavy triple.