Every beginning 90s x 7
2x Burpee pull up 5 + 3 Power clean 65-70%
2x Burpee pull up 6 + 2 Power clean 70-80%
3x Burpee pull up 7 + 1 Power clean 80-90%

A. 6min AMRAP
6 V-ups
12 Kb-swing 32/24kg

2min Break

B. 6min AMRAP
6 Push-up
12 Hang power clean 40/30kg

2min Break

C. 6min AMRAP
6 Burpees
12 Oh walking lunge w. dumbbell 22,5/15kg

"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

Kilos:
Deadlift: 102.5/70
Wallball: 9/6

21-15-9
Burbee,
KBS (24/16KG)

Every beginning 90s x 7
2x Du 20 + 3 Power clean
2x Du 30 + 2 Power clean
3x Du 40+ 1 Power clean

GYMNASTIC STRENGTH

4 rounds: 20sec ON, 40sec OFF

1) Chin over Bar Hold
2) Ring Support (shoulders in external rotation)
3) Hollow Hold

RPE 4, with perfect form. Tailor the time if needed.

Tuesday metcon

3 rounds for time:

10 DL @ BW
20 Sit-ups
40 Double unders

TC: 10 min

"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Kilos - Deadlifts: 102.5/70

1 x Rope Climp, leggles if you can
6 x HSPU Strict or kip

EMOM for as long as possible
3 Hang power clean
3 Front squat
3 STOH
Go Heavy