For time:
42 cal row/bike/ski
21 Power Snatches @35/25kg
21 Hspu kipping
30 cal row/bike/ski
15 Power Cleans @50/35kg
15 Kipping Pull ups
18 cal row/bike/ski
9 x Front squats @65/45kg
9 x Kipping Chest to Bar

• Pick a weight that's challenging for each movement. The weight can increase each movement
• Time cap: 25min

In a 7:00 window

28/22 Cal Bike
With remaining time AMRAP:
21 Double Unders
14 alt DB Snatch @50/35lbs

• Rx+: @27.5kg/45lbs

5 sets
8/arm DB Bent over Row

“Chief”
5 sets
3 min Amrap
3 Power Cleans 60/45
6 Push-ups
9 Air Squats

• Rest 1 minute between sets –
• Record total reps each set/ Always restart back to power cleans for each amrap *

For time:
30 Back Squats @100/70kg
50 Russian Swing @32/24kg
30/24 Calorie Bike or 40/34 Cal Row

Timecap: 8 mins
Squats from the rack

Extra credit:
Single Leg Banded Hamstring Curl: 3 x 30-50 each. Rest 60s
- Start on the non dominant side and let that dictate the reps.

Tall Snatch + Snatch Drop + High Hang Squat Snatch

6 x (2+2+1) @ 45-55%

Send Off 2:00

5x
2min ON/2min OFF
Max Cal Row

Strength (load)

6 sets of 5 front squats. RPE8-9.
Lift every 3:00.

3 rounds

10 push ups

10 kb box step overs 24/16kg , 60cm/50cm

10 weighted sit ups15kg/10kg

Kipping Handstand Push-up Practice
- Headstand
- Headstand Knee Tuck
- Handstand Negative
- Handstand Push-Up Strict
- Kipping up from Headstand
- Kip HSPU