Bar Mu practice (15 mins)
- kip swing
- hips to bar practice
- floor work
- from box
- assisted turnovers

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions

6x
New Interval every 5th minute
Alt.

Row 20/15 Cal.
+
A) 10 DB Snatches
20 Wall Balls
30-50 Double Unders

B) 15 Double KB Thrusters
12 Box Jump Overs
9 Burpees

Optional Accessory:

3-4 rounds, rest as needed:

1) 5-10 Strict TTB
2) 60-90sec Plank Hold

EMOM 20 min - clean complex

1 Power clean + 1 Hang squat clean + 1 Push Jerk
1 Squat clean + 1 Split jerk

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Start light and go for the moderately heavy of the day. 3 cycles.

5 rounds
8 floor presses 60kg/40kg
8+8 kb snatches 24kg/16kg
8 cleans 60kg/40kg

16 min EMOM
1) front squat 7x70kg
2) 250m row

10 rounds for time

pull up x 3
t2b x 3
DU x 10
HSPU x 3

For time..

18 t2b
2 turkish get up 20/12kg
16 t2b
4 TGU
14 t2b
6 TGU
12 t2b
8 TGU
10 t2b
10 TGU