AMRAP 18mins
21 Calorie Row
15 Box Jumps w. step down @60/50cm
9 Knees to elbow
21 Overhead Squats @42.5/30kg
Rest 60s after each completed round.
GOAL: 3+rounds

EMOM 10
ODD Minutes: 10 Deadlifts @100/70kg
EVEN Minutes: 10 Goblet Squats @32/24kg

Extra credit:
Bicep curls with barbell
3x 12 reps
90 sec rest btw sets

For time
15-12-9
Devil Thruster
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

Oly lifting
EMOM 10 mins
3 position Power Snatch
- high hang , hang , floor
- touch and go
- add weight each min if form allows

Pause Front squats (20 mins)
3-3-2-2-1

• 3 sec pause @ bottom pos.
• add weight each set
• partner should help you to count the 3 sec
• rest 2-3 mins between sets

Pause Back Squat (18mins)
5x3 reps
- 3 sec pause @ bottom pos.
- no rebounce
- 2-3 mins btw sets
- add weight each set if form allows
- start @ 60% of 1Rm
- each set should be fairly challenging

Push press heavy triple
- 5 sets
- NO jerk
- good control
- lower back neutral position

5 rounds for time :
10 jerks @50/35kg (from floor)
10 T2B
10 burpees

timecap : 15 mins

Skill

Strict HSPU / Kipping HSPU , Kipping / butterfly pull up
Practice through progressions
-accumulate reps in 15 mins

AMRAP 30 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking BW Lunges
20 C2B Pull-ups
*One person works at a time - split as desired.

Goal: 2+rounds