Complete sets every 1:15 for 7:30:
21-18-15-12-9 wall Balls 9/6kg
- Sets must be unbroken

5 x 10 Pull-ups
- Any style goes
- Go for unbroken sets
- Rest 1min btw sets

10-9-8-7-6-5-4-3-2-1 for time:
High Hang Muscle Snatches
Bicep Curls
- Just a barbell 20/15kg
- Goal is to use arms only

6 Rounds for time with partner:
10 Syncro Deadlifts 100/70kg
600m Skillmill Run / 1000m Row (alternate machines each round)
10 Syncro Burpees

• Deadlifts must be in sync on top and burpees at the bottom.
• Machines can be divided anyway you choose and team can use only 1 rower or skillmill.

Muscle snatch 6 x 3

E2OTM for 12 min (6rounds) use 80% of your 1RM
2 Deadlift
2 hang power cleans
2 front squat
1 jerk

With a partner:
AMRAP 8:
8 Wall balls @9/6kg
8 KB Snatch (4/4)@24/16kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Box jump@60/50cm
*One athlete completes a full round

Front squat 5x65%, 4x75%, 2x4x80%

Every 2min for 12mins:
3 Power Cleans @70% 1RM
- TnG lifts

Every 2min for 12min:
3 Power Snatches @70%
- TnG lifts