Build up to heavy set of 3 in 20 min

Maximum clean for two repetitions

15 min AMRAP of Cindy (5 pull ups, 10 push ups, 15 air squats)

Chipper for time:

• 10 box over burpee
• 20 strict t2b
• 30 GHD sit ups (or heavy weighted sit ups)
• 40 box jump 60/50cm
• 50 cal row

3 rounds of:

row 1000m @ 2km + 10sec

For time:

• 7 front squats @ 70/50kg
• 7 burpees
• 5 front squats
• 5 burpees
• 3 front squats
• 3 burpees

Rest 3min between rounds. There is no time cap.

Your score is the combined time of the three sets of front squats and burpees.

e2mom for 18min (nine sets):

• 1 Muscle-up/ Bar muscle-up
• 3 hang clean and jerk (full clean) @ 70/50kg
• 30 du

in 25min: find 3RM
+ 3 x 2 @ 3RM -10%

Workout 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

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AHAP. With good form and execution!

Progressions:

-Headstand
-Handstand
-Kipping: Pull-Up, T2B