For time
50 stationary Overhead squat jumps 35/25kg
5 wall climbs
30 stationary Overhead squat jumps 35/25kg
5 wall climbs

Good Quality!

8 Rounds E2MOM
5 x Thuster @ AHAFA
2-4 x Strict chin-up

Perform thruster and strict chin ups as a superset (move from thrusters to chin ups as soon as possible), start a new superset every 2 minutes.

3 Rounds of:
5 Bar Muscle Ups
21 KB Swings 32/24kg
75 Double Unders

4x3min AMRAP (90sec rest)
alt. between a and b
continue where you stopped

a) 21-15-9 AMRAP
Deadlifts 100/70kg
Handstand Pushups

b) 10-8-6-4 AMRAP
Front Squats 80/60kg
Bar over Burpees

6-12 T2B
1-5 Rope climb
10-18 Pistols
6-12 HSPU

1. Row 10-15cal
2. Burpee + Box jump 5-10
3. Wallball 10-20
4. One hand swing 10-20

In teams of four, accumulate

10 K run
10 K row
200 DU
200 hollowrocks
200 box-step ups
200 abmat sit ups
200 bulgarian squats
200 slamball (16/20)

Remember to talk to each others

TG 45 min

“Wallball Mania” 7min AMRAP:

Wallballs increase by 3 reps, Hang Power Cleans are 3 reps every round.

3 WB
3 Hang Power Clean @60/40kg
6 WB
3 HPC
9 WB
3 HPC
12
3
15
3
.
.

Remember the first rep is also from the hang, do not power clean it! Scale if needed.

Rest 5min before next workout, no more.

0-5min.: 1 Pausing Front Squat (3s. Pause)
5-10min.: 1 Front Squat

45 min AMRAP

400 m run
max reps toes to bar
400 m run
max reps ring push up
400 m run
max reps kipping chest to bar (scale to max reps pull ups/ parallel ring rows)
400 m run
30 slamball throws (14/20 lbs)