3 sets of
Turkish Get-Ups 3/3(R1) , 2/2(R2), 1/1(R3)
30m CrossBody Carry (switch arms halfway)

Maastaveto max1

For time :

150 Wallball Shots 20/14p
Rest 3 minutes
100 Dumbbell Snatch 22,5/15kg
Rest 3 minutes
50 Line Facing Burpees

TC 30

EMOM6
1. 30s Hollow hold
2. 30s Side plank (R)
3. 30s Side plank (L)

Max reps air squats in 2 min
Max reps sit-ups in 2 min

RX
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB Thrusters @2x22,5/15kg
Kipping Chest to Bars Or Pull-Ups

Timecap: 23 mins

SCALED
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB/KB Thrusters @ light
1 Strict Pull-up between each thruster set / Ring Rows / Jumping Pull-Up
RPE 9

Timecap: 23 mins

OPTIONAL FINISHER
2-3 SETS
10-12 Tuck-Up + V-Up
1:30 Plank Hold
-Rest As Needed b/t Sets-
- 1 Rep= 1 Tuck-Up + 1 V-Up.

A,( 15 mins to build up)
10-8-6-4-2
- Thruster taken from floor
- Each set as heavy as possible
- 2 mins rest between sets
- perfect form !

B,
Partner “Macho Man” with a twist

Amrap 4 mins (relay style )
3 Power Clean @52/35kg
3 Front Squat
3 Push jerk

2 mins rest

Amrap 4 mins (relay style )
2 Power Clean @60/43kg
2 Front Squat
2 Push jerk

2 mins rest

Amrap 4 mins (relay style )
1 Power Clean @70/47kg
1 Front Squat
1 Push jerk
Partner “A” completes a full round then partner “B”!

2rounds: 5min on, 1min off

1) bike
2) row
3) ski
4) echo

3min easy, 2min moderate

AMRAP 20

10 Db snatch@22,5/15kg
10 Db box step over
10cal machine

3-3-2-2-2-1-1-1 hang snatch
@60-85% 1RM