AMRAP 12
12 Alt. DB Snatch @22,5/15kg
4 Bar Muscle-Ups
- With a partner, you go I go style per round

Front Squat 3x6 RPE 4

Rest as needed.

Kippitreeniä tangossa/renkaissa

• Kip swing
• Knee raises, toes to bar
• Pullups, chest to bars

Kerro mitä teit ja miten sujui

Lämmittely

4 rounds

• 30 wallball
• 500m row

Rest 3min between rounds

1) 10 Pull-Up
2) 10 Hollow Rock
3) 10 HSPU
4) 10 T2B
5) Rest

12 Rounds For Time:
3 Power Snatches @60/42,5kg
6 Overhead Squats @60/42,5kg
9 Box Jumps @61/51cm
- you go I go per round

4 x Every 2 min

3 Front Squat
5 Back Squats

@ 50-60 % of 1 RM

EMOM 14

1) Row 15/12 Cal
2) 2 Squat snatch @ todays complex TM

Strength
4 Sets:

A1) Ring dip 6-8
Rest 30sec
A2) Strict pull up 6-8
Rest 1min

Skill
Every 2.30min x 4

For quality:
8-12 Kipping/Butterfly Pull up
8-12 Kipping HSPU
15-20 Hollow rock

Bench or Floor Press 5x5