Front Squat 4 x 6 reps

Clean+ push press

7x2+1, climbing

AMRAP 16

26 wallball 6/4kg
13 push press 40kg/25kg
10 slamball 6/4kg

5min EMOM
:40 sec on/ :20 rest
Double under practice

AMRAP 5 Minutes
10 Burpee Box Jump Over
10 Pull-ups

rest 2 Minutes

AMRAP 5 Minutes
10 Pull-ups
10 Overhead Squats 40/30kg

rest 2 minutes

AMRAP 5 Minutes
10 Overhead Squats 40/30kg
10 Burpee Box Jump Overs

L1: Kipping pull-up
L2: C2B pull-up

For time:
50 Walking Lunges
25 Pullups
50 Box Jumps
25 Double Unders
50 Situps
25 Ring Dips
50 Knee-to-Elbows
25 Wall Balls
+
5 Rounds of
1 Rope Climbs
6x10m Shuttle Run

• Side Plank (Scale up to 15 GHD Situps)
• Kipping Pullups with 3 sec pause at top, then muscle yourself down to the swing 3-7 reps
• Side Plank (Scale up to 15 Back- and Hip Extensions)
• Burpee Box Jumps 4-7 reps

---

Side plank somewhere between 30-45'' as is suitable. If 45'' is easy, do GHD Situps.

10 min AMRAP
50 DUs
10 boxjumps 75cm/60cm
30 HBRs
30 ABRs

Front squat HAP(4*6)

50 wall balls 9kg/6kg

50 cal row

25 C2Bs

25 deadlifts 110kg/75kg

25 push presses 50kg/35kg

50 strict sit ups