On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

4 rounds
20 cal row
20m HS-walk

“SMASH”
AMRAP 12
1 round of Mary
1 round of DT

rest 5:00

100 bar facing burpees
E2MOM: 5 pull up

rest 5:00

60 lunges 15/10
40 KBS 24/16
20 wall ball 9/6

AMRAP 5:00
"Traps & Triceps"
8 Heavy DB shrugs
16 banded pushdowns

50 air squats
50 russian twists10kg/5kg

20 lunges 60kg/40kg

20 kb-snatches alternating 24kg/16kg

10 BAR MU

6x (alt. A and B)
2min ON/1min OFF

A) AMRAP of
2 Power Cleans 80/60kg
4 HR Pushups
6 Pistols

B) AMRAP of
5 Handstand Pushups
10 Box Jumps

2R:
2 min ROW
2 min rest
2 min AMRAP 10 WB + 10 burpees
2 min rest
2 min AMRAP 10 DU + 5 pushups
2 min rest
2 min AMRAP 10 WB + 10 burpees
2 min rest
2 min AMRAP 10 goblet squats + 20 RKBS
5 min rest

• High Hang snatch: 3x3
• Hang snatch: 3x3

• Low Hang snatch: 3x3

• focus on technique

• max 60%

Gymnastics strength

EMOM 20min
1)15 active passive hang
2)30s handstand hold
3)15 hollow rock
4)Rest

EMOM 20min
1)20s top of ring dip hold
2)20s bottom of ring dip hold
3)15 arch rock
4) Rest

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups