On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

AMRAP 5:
1000 Meter Row
Max Wallballs

Rest 5 Minutes

AMRAP 5:
50 Wallballs
Max Meter Row

Find a heavy 3 in 15min.

EMOM x8
1.) Row
2.) OHS

Rest 2min.

EMOM x8
1.) Air bike
2.) T2B

Rest 2min.

EMOM x8:
1.) Burpee over box
2.) DB-snatch

• you choose reps/weights.
• go by feel.

9/7 cal Row / Air bike
6 Hang Power Cleans (80/50kg)
9/7 cal Row / Air bike
6 Push Jerks (80/50kg)

3 RFT w. a partner:
1k Row
3 x Stairs
100 Double Unders
*One person works at a time - split as desired.
30:00 Cap

Good morning (straight knees - more hamstrings)
3x10r 3-4 reps in the tank
Rest as needed.

Seated KB-Shoulder press
4x8r 2 reps in the tank (2 KBs)
Rest as needed.
Can be performed with one kettlebell if you lack in mobility.

Back Squat 5 RM

As heavy as form allows.

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Post five heaviest successful attempts, the rest into comments

Not for time:
10-20 Push ups
10 Box steps (w/ db)

• focus on good technique
• you choose weight

GYMNASTIC STRENGTH

4 rounds: 20sec ON, 40sec OFF

1) Double KB Overhead Hold
2) Hollow Hold
3) Top of Ring Row Hold

RPE 3 to 4