8 min AMRAP
10 push presses 55kg/40kg
10 T2B
10 kb snatches alternating 24kg/16kg
10 v-ups

Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m

50 DU
15 HSPU
50 DU
12 HSPU
50 DU
9 HSPU

(Time cap 6min.)

10 C2B
10 Front Squats (70/45)
10 Bar over Burpees

1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.

• Class does Floor Press

9 Power clean
7 Front squat
5 Push jerk

Rnds / Kg:
1-2: 50/35
3-4: 60/40
5-6: 70/45
7-8: 80/50

1a) HSPU: 5 x 5-7. Rest 45s.
Options: Strict + Deficit, Strict, Strict with 1-3 pads, Push-up variation

1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

9x
Go every 75sec
Clean + 2 Hang Cleans + 2 Jerks,
work up to heavy, Start at about 65%.

Deadlift 1x70%, 1x75%, 4x3x80%, 3+ x 80%

A quicky one

7 min amrap of:

7 box jumps
14 kb swings 32/24kg