A.
Every 8 minutes, for 40 minutes (5 sets) for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

B.
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds

5 rounds:
3 Power Clean (body weight),
6 Deadlift (bw),
9 Bar over Jump,

A: Over Head Squat
(på 12 min hitta ditt 1 RM)

MU / C2B / Pull up AMRAP x3

(Rest 2min between sets)

BACK SQUAT
70% 2 x 4
75% X 3
80% 2 X 2
90% X 1

max rep pull ups
max reps push press (70% 1RM)

five rounds

AMRAP 8min:

12xPull up OR 8xC2B OR 4xMU
10 x Hang squat clean (50/35kg)

superset with
20 slamball slam

*mobility during rest

4min rounds
22mins

EMOM for 10 min:
1 Snatch @ 2/3 of 1rm snatch.

With a partner...
30 burpee box jumps
(15 per person; go rep for rep with your partner until you hit 30)
3 clean and jerks per person, AHAP with good form.

7 Rounds
*Hybrid workout