AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups

1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.

2) RDLs: Work up to a heavy set of 6-8. Rest 90s.

3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s.
– Pause 1 full second in the bottom each rep

3x3 (~90%)

In a 30 Minute Window with a partner:
400 Double Unders (scaling is 10 mins DU practice )
Remaining time: Max Distance on the Rower
*Score = total distance completed

Alternate Options:
Max Distance on Bike

Strength

Deadlift heavy triple
- build it up to daily max within 5-6 sets
- rest 2-3 mins between
- deadstop between reps
- NOT touch n go!

Clean pulls 5×5 @ 80-100%

Find Your 1RM Of The Day and do it 5 times

50 DUs
25 pull ups
50 DUs
25 push presses 50kg/35kg
50 DU

EMOM 15

Snatch + Hang Snatch

On the Minute x 8:
2 Repetitions