4x
New round every 4th minute

Each for time
15-20/13-15 Cal.
12 DB/KB Hang Power Clean & Jerk, heavy!
9 Burpee Box Jump Overs

Minutes 1 - 5 : Snatch Pull + Snatch High Pull + Power Snatch ( 1+1+1 )
Minute 6 : Rest
Minutes 7 - 11 : High Hang Squat Snatch + Hang Squat Snatch ( 1+1 )
Minute 12 : Rest
Minutes 13 - 17 : Snatch Pull + Squat Snatch ( 1 + 1 )
Minute 18 : Rest
Minutes 19 - 23 : Snatch ( Power or Squat )

Score : Last 5 reps.

A) Bar muscle-up technique

B) 20min AMRAP
5 bar muscle-up
10 box jump 60/50
15 sit-up
20 KB swing 24/16

You go / I go full rounds with partner

E3MOM:
- reps: 4-3-2-4-3-2+
-- viimeinen setti on maksimitoistot ilman failia.
- percentages of 1RM / RPE 8:
-- 4 reps: 84 %
-- 3 reps: 86 %
-- 2 reps: 89 %

1) Squat Or Power Clean
1x2 (80%)
1x2 (85%)
3x1 (90%)
Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

2) Clean Pulls
3x2 (100%)
Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

12 DB snatch alt.
10 DB goblet squat
2 rope climb
* -rest 4min between amraps*

Scaled WOD
12 DB hang snatch alt.
10 air squats
4 pull to stand

Running o'clock ( AMRAP 10 )

Byu-In Row 1000/900m
...Remaning Time AMRAP
10 Burpee Box Step-Ups 24"/20"
20 Russian Twist w/ Plate 15/10kg
30 Air Squats

10x 2min ON/2min OFF

A) 25 Wall Balls
+
Max Cal Row

B) AMRAP of
6 Toes-to-bar
6 Push-ups

C) 25 KB Swings
+
Max Cal Bike

D) AMRAP of
2 Wall Walks
4 Box Jumps
8 Squats

E) 16 DB Snatches
8 DB Lunges
+
Max Shuttle Runs (7,5m)

4 rounds
3 pause chin-up (2-3s)
6-8 pause push-up (2s)
1,5-2min rest

RX
FOR TIME
1000/800m Row/Ski
Immediately Into
3 ROUNDS
15/15 Single Arm Hang KB/DB Cleans @24/16kg or 22,5/15kg
10 Bar Muscle-Ups
Immediately Into
1000/800m Row/Ski

Timecap: 20 mins

SCALED
FOR TIME
750/600m Row/Ski
Immediately Into
3 ROUNDS
10/10 Single Arm Hang KB/DB Cleans @ light
10 Up-Down Pull-Ups
Immediately Into
750/600m Row/Ski
Complete all 15 Reps on one arm and then all 15 on the other.
RPE 8

Timecap: 20 mins