Snatch
E2MOMx5 Snatch x 3

Front Squat
E2MOMx5 Front Squat x 3

4 rounds, OTM

• 20 sec straight arm hold on rings
• 20 sec dip hold on rings
• 20 sec pull up hold
• 20 sec push up hold (90 degrees armbend)

Weighted dips 5x4x70%

15 Min EMOM
ALternate
1. Ring support hold 20-30 secs
2. Chin above bar hold 20-30 secs
3. Handstand hold 30-40 secs

Metcon:
Total of 3 rounds for reps:
With in 2 mins
15 strict push ups
ME wall balls for remaining time
Rest 1:00
With in 2 mins
15 strict push ups
ME KBS 24/16 for remaining time
Rest 1:00

Back squats to the song!
135/95

3 Round of:
8 Hang Cleans 50/35kg
6 Shouder to overhead
40 Double Unders
+
Buy out
30 Pullups

15 Mins to build to a Clean 1RM

Row (as fast as possible)
100m
150m
200m
250m (then continue with 250m)

After each row:
10 jumping pullups
15/ scissor lunges
20 conditioning push ups

*before you start go over getting in and out of the rower fast
*If you feel like you're resting too long run 0.04 on the curve after the push ups

15min amrap

20min