2-pos. Power snatch (floor, mid thigh)
9x2r @ AHAP with good form
Go every 90s.

Barbell Shoulder Press
1RM in 8 sets. Rest 2:00
- Goal: PR if possible!
- Sets of 5,4,3,2,1,1,1....

AMRAP 15
Run 300m
15 Shoulder to Overhead 50/35kg
9 Toes-to-bar

Mobility 25 minutes

"Metcon (reps)

With partner, AMRAP in 8 minutes of:
Partner 1: 800/700m bike erg
Partner 2: max reps weighted box step-overs
*Change turns when partner 1 is done with bike erg.

Rest 2:00 minutes

With partner, AMRAP in 8 minutes of:
10 DB Snatches, alternating turns
*6 Burpees every 2:00 min"

3 rounds for quality
10 Hollow body leg lifts
10/side Side over arch
20 Russian twists
10 Reverse hyper
20 Barbell side bends

30/25 Cal Row or Bike
10 squat snatches 40/30kg
30/25 cal same machine
20 wall balls

Time Cap 28 Minutes

AMRAP 12
3-6-9-12-… reps of

Toes-to-bar
Hang Squat Snatches 42,5/30kg
Box Jumps

Bodybuilding: 4-5 rounds

8-12 Db bench press
3-10 strict pull up
8+8 lunge press
8+8 Db row

Mobility 30 minutes.