4 x 6

Rest 3 min

AHAP

15 min of kipping pull-up technique
then
EMOM 8
5-10 Kipping pull-ups
10 Push-ups

For time;
50 wall balls
50 DB snatches 22.5/15kg
50 pull ups
50 DB snatches
50 wall balls

TC 15 minutes

Front Squat 2RM

Find in 18 minutes.

Single-Arm Dumbbell External Rotation
3 x 10 /arm

snatch + hang snatch + ohs
- 6 x (1+1+1)

For time:

30 cal Row
30 Box Jump 60/50cm
30 Pull Up
30 KBS 32/24kg
30 Front Squat 50/35kg
30 T2B
30 Push Press 50/35kg
30 Wall Ball 9/6kg
30 Burpee
30 DU

TC 22min!

Snatch - 5x2 @ 60%

2 rounds for time

• 500m row
• 400m run
• 100 farmers walk (32/24kg)

Sled push

• 6-8 x 40m (medium weight, max effort)