For time:

100x Burpee pullups

• Burpee pullup = 1x burpee + 1x leuka
• Pullup -> Strict/kip, jumping, ring row
• Timecap 13min

5 x 3 Tall clean

8 X E2MOM

• 2-3 hang power clean

Row intervals

10 x 250m

rest 1:1

EMOM 12
1) 6 Power snatch (43/61 kg)
2) 8 Box jump-overs (51/61 cm)
– Step down from the box.

3 - 3 - 3 - 3 - 3

1 rep reserve every set

10 min to find 3 RTM in Hi-jump

then

EMOM 6
3 High box jumps

Teams of 3

AMRAP 30
6 T2B
8 DB Snatch 22,5/15kg
10/7 Cal Row

23.1: (14.4 REPEAT)

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Rx’d (16-54)
♀ 6kg ball to 9 ft, 43kg cleans
♂ 9kg ball to 10 ft, 61kg cleans

Scaled (16-54)
♀ 4kg ball to 9 ft, hanging knee raises, 29kg cleans, chin-over- bar pull-ups
♂ 6kg ball to 10 ft, hanging knee raises, 43kg cleans, chin- over-bar pull-ups

Seven heavy ones

(Use 90% of your 1RM C&J)