12 min EMOM
'even 4 hang snatches 60kg/40kg
odd 4 OHS 60/40kg

EMOM for 12min
Snatch + Hang Snatch, work up to a heavy

10+10 Banded Hamstring Curl
5-15 Strict Ring Dip
10+10 Single Arm KB Row

Conditioning 4min work 4min rest
4 min work :

350m Run
25/20 cl row
Max Strict Pull Up
4 min rest

4 min work:
350m Run
20/15 cal row
Max strict ring dip
4 min rest

4 min work:
350m Run
15/10 cal row
Max WB

This is not maximum effort training. Your result is total pull ups, ring dips and wb.

4x
2min ON/2min OFF

a) 20 Wall Balls + AMRAP Clusters 60/40kg

b) 20/15 Cal. Row/Bike + AMRAP Clusters 60/40kg

c) Run around the box + AMRAP Clusters 60/40kg

d) 20 Bar Facing Burpees + AMRAP Clusters 60/40kg

Score: Reps of Clusters

30min amrap:

• 800m juoksu
• 10 maastaveto (N 90kg / M 120kg)
• 25 istumaannousu

1. Snatch Heavy Single
2. Clean & Jerk Heavy Single

3x5min AMRAP (rest 2min)

a) 3 Snatches (Full) 60/40kg
6 Toes-to-bar
9 Squats

b) 3 Clean & Jerks 60/40kg
6 Pullups
9 Box Jumps

c) 3 Thrusters 60/40kg
6 Bar Facing Burpees
9 Handstand Pushups

4 rounds
200m run
8 ring dips
21 kb swings 24kg/16kg
10 lunges 60kg/40kg (alternating)

400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (60/42.5)
400 Meter Run, 20 Burpee

400 Meter Run, 35 Deadlifts (60/42.5)
400 Meter Run, 50 Wallballs (20/14)

(Time cap: 25min)