For time
21-18-15 Toes-to-bar
15-12-9 Burpee over bar
9-6-3 Power Snatches 60/40kg

Go every 4:00 x 4 sets
7 Kipping Pull-ups
15 Toes To Bar
20 Barbell Rows
30 Double Unders

Rows should go in 1 or 2 sets
Rx+: 2-5 Ring Muscle-ups for Pull-ups

Extra:
Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

For Time:
800 Meter Run
20 Thrusters 50/35kg
10 Rope Climbs

Run Options

• Reduce Distance
• 1000m Row

Rope Options

• Rope Progression
• Knees up + Pull-ups / Ring rows

Teku
Hang Power Clean & jerk

Triset x 3 rounds

Back Squat x 6.
Rest 10s.
Russian Swing x 12
Rest 10s
DB Alternating Reverse Lunge x 24 total
Rest 3:00

• Increase or match effort from last week.

EMOM x 32

1) monostructural
2) 5-10 ttb / or 10-20 sit up
3) monostructural
4) 1-2 rope climb

2 Rounds:

In 2min
20/15 Cal Row
max rep power snatch (42,5/30)

2min Rest

In 2min
20/15 Cal Bike
Max rep box jump over (60/50)

2min rest

In 2min
15/12 Cal Ski
Max rep toes to bar

2min rest

4x
3min ON/2min OFF

alt. A and B

A) AMRAP of:
12 DB Hang Clean & Jerk 22,5/15kg
10 Toes-to-bar

B) Max Calories

Machine intervals

5x 90s ON/ 30s OFF
1) c2bike
2) row
3) ski
4) echo

4rounds:
12/10cal machine
10 hang power snatch @40/30kg