15 min AMRAP
10 ring dips
10 v-ups
5 HSPUs
5 K2Es

5 sets of
T'n Go Power Clean + Push Jerk

5+1
4+2
3+3
2+4
1+5

Complete as many rounds as possible in 45 minutes of:

• Run 400 m
• 3 rope ascents, 15-ft. rope
• Run 400 m
• 15 clapping push-ups

AMRAP 12mins
6 KB Swing @32/20kg
12 Burpee
24 DU

Snatch Push press + OHS
5+1
4+2
3+3
2+4
1+5

@70% of 1 RM OHS

For time of :
21-18-15-12-9-6-3
KB American Swing @24/16
Ring Dip kipping
Timecap : 12 mins

EMOM 16 mins
1. min : 3 Ring MU / Banded MU
2. min : 7 Double KB Jerk
3. min : 9 HSPU kipping
4. min : 11 Double KB FS

Push Jerk
5 sets of 1 rep
- Heavy weight
- go for a PR attempt if you feel good

between sets :
5/5 DB Row in plank

3 rounds for time
40 m Oh walking lunge @20/10kg plate
500 m row

Time cap : 15 mins

Team of 2
AMRAP 5
A - MAX Cal Row
B - MAX STOH 60/40 kg
2 min Rest
A - MAX STOH 60/40 kg
B - MAX Cal Row