1.) DU's
2.) DB snatch
3.) T2B

• you choose reps/weight
• go sustainable pace

3 rounds
30s hollow hold
10 push presses 50kg/35kg
30s support on rings
10 cleans 50kg/35kg
30s hang
10 back squats 50kg/35kg

“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time

15-20 mins for quality
10 dual KB/DB frontrack lunge (heavy)
40s single leg plank (20/20s)
20 wall ball (unbroken set)
6-10 strict T2B
15-20s L-hang
40s weighted wall sit (heavy)

Shoulder Press
4x3r @ 80%
Rest as needed.

Shoulder press

10-8-6-4-2

4 x10 (60-70%Max)

10 push ups
10 ring dips
10 C2B
10 deadlifts 120kg/80kg
10 cleans 80kg/60kg
10 jerks 80kg/60kg
10 burpees
10 cal airbike
10 DU

With partner:
50/35 cal Row / Air bike
40 T2B
30 OHS (50/35kg)

Time cap: 20min

Not for time:
16-14-12-10-8-6-4
Band Resisted Russian Swings @32/24kg
Goblet Reverse Lunges @32/24kg (Split Reps between each leg)
Russian Twist with plate x 2 (32-28-24-20-16-12-8 total reps)