AMRAP 10
KB Turkish Get-Up
With 1RM Weight

5x4
@77-85%
Rest 2-3min.

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs 9/6kg
60 Double Unders, 30 Deadlifts 100/70
60 Double Unders, 30 Wallballs 9/6kg
60 Double Unders, 30 Burpees

Hang Power Snatch + Hang Squat Snatch (2/3)

EMOM x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Hang Power Snatch
8x2 @ 75-90%
Go every 90s.
Start from 75% and add weight after every 1-2 sets IF MOVING WELL. No higher than 90%.

A) 2x
3min ON/1min OFF

AMRAP of
6 Ground to Overhead 60/40kg
4 Bar over Burpees

Rest 2 min

B) 2x
3min ON/1min OFF

AMRAP of
3 Bar Muscle-Ups
6 Deadlifts 100/70kg
12 Wall Balls

A) 3min amrap
12 x SDHP 35/20
12 cal Bike / Row

rest 2min

B) 3min amrap
12 x KB Snatch 24/16
2 x TGU W/KB 24/16

-Ankle mobility
-Pistol squat holds 3 x 10 + 10 sec
-Leg raises in pistol squat 3 x 10 + 10
-Box step ups
-Pistol squat standing on a box
-Weighted pistol squats, try different kinds of weights

3 x 6-8 Goblet Squats
Tempo 3020

Upper body and midline strength (20 min)

4 x
A.)Floor press 6 reps
B.)Tempo ring rows 3 seconds down, 3 seconds pause at the top 6 reps
C.) Strict t2B 6-10 reps

-Advanced can use a box under the feet for the rows