EMOM 10:
MINUTE 1: 10-20s L-Sit Hold
MINUTE 2: 20s Chest Facing Wall Handstand Hold

Mobility

For time:

30 Pistols
25 Pullups
20 DB/KB Snatch 20-25/12-16kg
15 Handstand Pushups
10 Clean & Jerks @70% of 1RM
15 Handstand Pushups
20 DB/KB Snatch 20-25/12-16kg
25 Pullups
30 Pistols

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Rx'd: 95 lb. / 65 lb. (43/29kg)
Scaled: 65 lb. / 45 lb. (29/20kg)

Time cap: 12 minutes

For time!
40 wall ball
30 KBS 24/16
20 goblet squat 24/16
10 burpee

snacth + clean & jerk technique:

3 x hang snatch + halting snatch 60-70 %

• then build to one heavy hang snatch + snatch set.

3 x 2 x clean + 2 x jerk, 70-75 %

100 Rounds:
1 Power Snatch (50/35kg),
2 Bar Over Burpee,
3 Air Squat.
Target under 30min

AMRAP 9
9 Front Squats 42,5/30kg
9 Push Press
9 Thrusters
9 Lateral Jump over bar

AMRAP 15 (reps)

19 Wallball 9/6kg
19 Cal. Row

8 Rounds for time:
10 Kipping Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats

• 20:00 Cap
• Rx+: C2B Pull-ups