20 cal row
50 wall balls 9kg/6kg
50 hang cleans 50kg/35kg
20 C2Bs

AMRAP 13
3-6-9-12-15-18.....
Front squat (floor) 75/55kg
HSPU
*EMOM 3 burpees, starting at burpees

1. Oh + Front rack Lunge: x6+6
2. Strict Ring row/PU/C2B: 5-8

6-8x
90s. On / 90s. Off
a: 8 DB CJ (alt.) + 8 T2B
b: 18/14 cal Row/Ab + amrap: Burpee

• Go hard, but suatainble pace.
• Alternate with a/b.

5 Rounds of
5 Power Snatches 50/35kg
35 Double Unders

-rest 2min-

3 Rounds of
8 Overhead Squats 42,5/30kg
8 Burpee-Box Jumps

5 rounds for time:
12 Deadlift
9 Hang power clean
6 STOH

(Rx: 2x 24/16kg)

Time cap: 8min.

4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.

• Rx+: Perform 5 Rounds with 60s rest between rounds. Only do this option if you are capable of 15+ strict pull-ups

1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s.
– partner assisted or self-assisted.

1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s.

7-15 T2B
45s. Front rack carry (kb's/sb)
Rest 1min...

EMOM for 18 minutes:
1: 5 OHS
2: 7 Burpee box jumps 24/20”
3: 12/9 Calories row

Choose a challenging weight for the OHS.

Accessory:

Spend 10-20 minutes stretching/flossing hips/shoulders