1) Speed Bench Press: 9 x 3 @50%, every 60s.

• Class does Floor Press
• Change Grip every 3 sets ie. close, medium, and wide grip.

5x5 (75-85%)

-Strict pull ups 2x15

snatch balance 4 x 3 reps

30 min EMOM

6 rounds:

1 min. 30 sec assaultbike (40 % of the max effort), 30 sec rest
2 min. 10-15 toes to bars (or suitable number you can keep kipping)
3 min. 30 sec ski / row (40 % of the max effort), 30 sec rest
4 min. 10-12 alternate leg pistol squats
5 min rest.

Mark your watts as the result.

1-3 MU,
5 wall climb,
10 pistol squat

60 DU,
50 walking lunge,
40 Grasshopper,
30 Box jump,
20 Push up,
10 T2B,
20 Push up,
30 Box jump,
40 Grasshopper,
50 Walking lunge,
60DU

Muscle Snatch 3x7, AHAFA

Rest as needed, scale if needed

AMRAP 15:
21/18 Calorie Row
15 Hang Power Cleans (52.5/35kg)
12 Shoulder to Overhead (52.5/35kg)
9 Burpee Box Jumps w. step down (61/51)

• Beginner Options: Hang Power Clean + S2OH = 10 Barbell Rows + 8 Barbell Push Press (light)

AMRAP 12, with partner
8 hang squat clean
Row 250/200m
IGOYOU