8 min amrap
8 db facing burpee's (jump over)
16 dumbbell hang snatches @15/22,5kg (alt hand)

Power clean 3 × 5

For time:
21-15-9
Power Clean + Shoulder to Overhead @60/42.5kg
Front Squats @60/42.5kg

Timecap: 10 mins

Extra credit:
Banded Pull-throughs: 4 x 15. Rest 60s.
Active Straight Leg Raises x 20 reps each side.

Find heavy set of
2 Clean + 2 Hang clean + 2 split jerk

10 min AMRAP
10 SDLHPs 40kg/30kg
10 K2E
10 box overs 60cm/50cm

1) Clean 3x60%, 3x70%, 4x1x85%
2) Strict leg raise + T2B 4x(5+10)

1 min max reps Burpee Tuck Jump

8 min AMRAP
15 side crunches in unilateral kneeling (l)
15 side plank crunches (l)
15 side crunches in unilateral kneeling (r)
15 side plank crunches (r)
15 splits in hollow hold

1 min max reps Burpee Tuck Jump

3 rounds for time
20 thrustes 35/25kg
2 rope
Tc 8min

Continue at 12.00
21-15-9
Power Clean @50/35kg
OHS
Tc 21.00 min

2rounds
30/20 cal row
30 WB
7/5 BMU / C2B / pull up

Have Fun 🕺💃🏻

• use 25kg plate under your feet
• rest 3-4 minutes btw sets
• no belt, use clean grip
• every rep starts from deadstop

22-16-10
Alternating single arm kettlebell swing
Box jumps