On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

4 rounds, rest as needed, use AHAFA loading

1) 6 Front Squat
2) 3 Weighted Pull-Up
3) 5+5 Lunge Press
4) 10 Lateral Raises

Bar from the rack, rest as needed

4 rounds of rowing (meters)
40s ALL OUT
3 min REST

2 rounds for time of:
100 double-unders
20 overhead squats @52kg/36kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches @22,5/15kg
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Pull-up Skill Work.
Spend time working on;
- Kipping Pull-ups
- Butterfly Pull-ups
- Kipping C2B
- Butterfly C2B

"Head to toe"

AMRAP 8

10 Toes to bar
10 burpees

20 min AMRAP
20 cal row
10 ring dips
12 deadlifts 100/70kg

5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

EMOM for 6 rounds

• 4 x overhead squat (80 % of 1 RM)
• max distance suitcase carry in 1 min (32/24 kg, left hand)
• max distance suitcase carry in 1 min (32/24 kg, right hand)
• max distance handstand walk in 2 min
• 2 min rest

Result: the distance (m) in reps

In teams of two, complete the following for time:

1600 Meter Row (4 x 400m)
100 Push-Ups
200 Wall Ball Shots
300 Double-Unders
400 Meter Walking Lunge Relay with Med-Ball
(only the partner with the ball may lunge the team forward)