Split jerk
7x1 80%->

6x4min AMRAP (rest 2min between sets)

1. 10cal Row/10 Pull Ups
2. 10 Box Jumps/20 Knee Hugs
3. 50 DU/10 KB, DB Thrusters (2x20/12kg)
4. 10 Wall Balls/5 HSPU
5. 10 Burpees/100 Plate sprints
6. 20 Squats/20 Lunges (2x20/15kg Plate)

3 RDS

500m Row @80%
Max Reps Push ups

Rest as needed btw rounds.

"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

KB swings & Wall balls

For time:

30-20-10 KB swings 32/24 kg
10-20-30 Wall balls 9/6 kg

TC: 7 min

Squat snatch:
10x @45%
8x @55%
6x @65%
4x @75%
2x @85%

(Time cap: 10min.)

HSPU 3 x 70% of max reps

7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

3-4 rds: (super sets)
Hollow rocks: 20-40s.
Front rack carry/Sandback carry: 30-60s.
Rest as needed...

• you choose weights

4x
AMRAP 7 (3min rest between)

A) 1500/1200m Row
+ Max Sandbag Over Shoulder in the remaining time

B) 25 Double Unders
8 Single Arm KB Swings
8 Single Arm KB Push Press

C) 12/9 Cal. Bike/Assault Bike/SkiErg
15 Wall Balls

D) 12 Box Jumps
10 Toes-to-bar
8 Handstand Pushups