15min AMRAP
2 x Clean
5 x Box Jump
4 x Clean
10 x Box Jump
6 x Clean
15 x Box Jump
Equals 1 Round

*Hybrid workout

2-pos Snatch (floor,above the knee)

5 x 5 Ring dips
3 x max time L-Sit hold
One set max MU's or Technique

Row Bar 3x8

AMRAP 8
35 Double Unders
10 Handstand Pushups
10 Front Squats 60/40kg

A) Clean
10 reps in 3 minutes at 70%
2 min rest
8 reps in 3 min at 75%
2 min rest
6 reps in 2 min at 80%
2 min rest
4 reps in 2 min at 85%
2 min rest
2 reps in 2 min at 90%

B) Accumulate 45 banded facepulls

1min: 1x Power clean
2min: 2x Power clean
3min: 3x Power clean
.
.
.
(Rx: 40-45%/ Front squat 1rm)

High hang snatch build up to a 1RM

Every 6 minutes for 3 rounds
500/400m row
20 dumbbell box step-ups 22,5/15kg
5 wall walks

EMOM x 32

1) bike
2) wall walk
3) shuttle run
4) ttb

Target 45-50 s work time