A1) weighted pull ups 3x5x40-50%

AMRAP 5
14 DB Snatches 22,5/15kg
14 Wall Balls

Rest 3min

AMRAP 5
7 Front Squats
7 Toes-to-bar

RX:60/40kg
Rx+: 70/50kg

C1) 4 rounds
10 push ups
10 T2B
6 Burpees

8 sets of Power Snatches
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @60%
Set 5: 2 @65%
Sets 6-8: 1 @70%
- Rest 2min btw sets

IN TEAMS OF 2
4 SETS
P1: 400m Run/Row/Ski /
P2: 1:00 KB Front Rack Hold Immediately into SIt-Ups Until P1 Finishes Run
-Rest 1:00 btw Sets-
*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00.

3 rounds for quality
14 back rack reverse lunge (alt)
8-10 bent over row

For time :

One Arm DB Thrusters 10+10
20 Box Jumps 24"/20"
One Arm DB Thrusters 7+7
15 Box Jumps 24"/20"
One Arm DB Thrusters 5 + 5
10 Box Jumps 24"/20"

DB 22,5/15kg

TC 8

4x
2min of 15 KB Swings + Max Cal SkiErg
2min of 16 DB Snatches + Max Cal Row
2min of 10x15m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

RX
AMRAP x 7 MINUTES
3 Hang Power Snatch @35/25kg
7 Overhead Squats
20 Double Unders
- Option for 'Unbroken' Double Unders if you want an extra challenge.

SCALED
AMRAP x 7 MINUTES
3 Hang Power Snatch @ light
7 Back Squats
40 Single Unders
RPE 8-9

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25/:25 Ball Bottom Foot Massage
MIN 2 - :50 Foam Roll favorite spots

30s on - 30s off x10:
a) AMRAP row
b) AMRAP air squat

Target: RPE7-8.
Result: Total cals + reps.