21 pull ups
21 thrusters 40kg/30kg
15 C2B
15 thrusters 50kg/35kg
9 bar mus
9 thrusters 60kg/40kg

New Interval every 4th minute
2x
20/15 Cal. Row
+
A) 10 Wall Balls
8 Box Jump Overs
6 Wall Balls

B) Sled Push 30m
Farmers Carry 30m

C) 12-15/8-10 Cal. SkiErg
6 Burpee over Obstacle

D) 12-15/8-10 Cal. Assault Bike
10 DB Snatches

AMRAP 6:
12 Hang Power Cleans (50/30kg)
9 Front Squats (50/30kg)
15 Hand Release Push-ups

Rest 2:00

AMRAP 8:
200 Meter run / 250m Row
9 Hang Power Cleans (50/30kg)
6 Kipping C2B Pull-ups

Rest 2:00

AMRAP 10:
200 Meter run / 250m Row
9 Power Cleans (50/30kg)
6 Kipping Pull-ups

Goal : 2 +rounds in each amrap

Split jerk 10x2 reps
Start with barbell. Go max to 80% of 1 rm.

EMOM 14 mins
odd min: 2 legless rope climb
(scaled: 1 legless or 2 normal rope climbs)
even min : 50 DU ( scaled: 25 DU/100 singles)

4 Rounds, not for time:
15m Single Arm Farmer Carry each side, AHAP.
30 Banded Pull Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side,
*Rest 2:00 Between rounds.

Touch n Go Deadlift: 5RM.
- rest 2 mins between

A) 4x
2min ON/2min OFF
Row

B) 4x
New Interval every 4th minute
Alt.
B1) SkiErg 15/10 Cal.
16 DB Snatches
8 Burpee over parallettes

B2) Assault Bike 15/10 Cal.
15 Box Jump Overs
12 Wall Balls

EMOM 16 mins
1: ring push up x 8- 12 reps
2: C2 roll out x 6-10 reps
3: KB USA swing x 12-15 reps
4: wall climb x 3-5

Squat Snatch + Hang Squat Snatch (20 mins)
(1+1)
- do 5 heavy sets @ 80%-85%
- no fails