*flat footed

2×3@barbell, 3@up to 45-50%, sn-%, rest btw sets 2min

18min Amrap

5 Deadlift (50% Max)
50 Rope Jump
9/10cal Machine

6 rounds:

• 4 Hang Power Snatch @ 65-70% of max snatch
• 6 Box Jumps @ 75cm
• 9 Handstand Push Ups

1RM Overhead Squat

3 thrusters (50/75 kg)
3 ring muscle-ups
3 lateral burpees over the bar

Scaled WOD
AMRAP 9:
3 thrusters
1 ring muscle-up/3 C2B/3 pull up/ 3 ring row
3 burpees

Back squat

3-2-1-2-3

E3MOM /1-2 RIR

Complete 5 Rounds:

• Bench Press Max Reps unbroken

Rest 1 min

• Double Unders – 40 Reps

Rest 1 min

• Front Squat – Max Reps Unbroken

Rest 1 min

*For Bench Press, use bodyweight (or 75% of max). For Front Squat, use 1.25x bodyweight (or 75% of max)

*Max Reps Unbroken should be performed as “touch-and-go” without re-racking or pausing more than one full second.

5x3 Power Clean

• Use the same weight as the first week. Moderate weight and explosive reps.

AMRAP 12 mins:
36 Double Unders
12 Single KB Front rack reverse lunges (6/6) @24/16kg
12 Single KB Push press (6/6)
6 KB burpee DL

Goal:
4+ rounds

3 kierrosta

15 Face pull