6x
Snatch+hang snatch+OHS
•squat snatches, no power.
•3 sec pause in the bottom position.
•add weight for every round if possible.
•rest 1 minute between.

7min AMRAP

• Toes to bar 2-4-6-8-10-12...
• Burpee 2-4-6-8-10-12...

First round perform 2 reps of each movement. Second round perform 4 reps. Third round perform 6 reps and so on.

15 Wallball
12 DB snatch (30/20)
9 Burpee

Front Squat 10x3x80%+2,5kg

3 RFT
12 HSPU
12 Pull ups
400m run

Emom 10min:
Odd: Row/Ski/Ab: 45s.
Even: deficit Hspu x4-8

Rest 2min...

Emom x10:
Odd: High box jump x8-12
Even: T2B x8-12

Conditioning
3RFT:
800m Run
12 Burpees
21 Box Jumps, 24/20

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

In Teams of 5;
Row Max CAL
Max rope climbs
Max Burpees
Max Box jumps

One person on each station and one resting, rotate and switch as you like.

Record total reps combined

1. Power snatch x4-6
2. Thruster x4-6
3. Power clean x4-6 (~40%/fs 1rm)