Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

For time
21-15-9 reps of
Power Snatch 42,5/30kg
Overhead Squats 42,5/30kg
Box Jumps

10 rounds for time

With partner 10 rounds (each) for time of:

200/150m row (damper set 10.)

5/5 DB hang squat snatch 30/20kg DB

*You go, I go.

Timecap: 34 minutes

Split jerk
6x2 80-90%

5 C2B
10 Push ups
15 Air squats

(Time cap: 15min.)

"Annie"
50-40-30-20-10:
Double-Under
Sit-Up

Rest 5:00

"Isabel"
30 Snatches for time, 60/42,5 kg

Rest 5:00

"Mary"
20 minute amrp of:
5 Handstand Push-Up
10 Alternating Pistol Squats
15 Pull-Ups

25 minutes quality

5-10 Strict Tempo pull ups (5sec lower) Unbroken
8-12 Ring Dips/ 15-20 Box Dips Unbroken
15 Russian KB Swing, Double Kettlebell
20 Toes on Wall Sit ups

20cal Row/Bike
12 x C2B
12 x KB C&J alt. 32/20kg

20 Min EMOM
1. 2-3 rope climbs
2. 10m handstand walk

1A) Strict HSPU 5x4
1B) behind the neck pull ups 5x4