AMRAP (As Many Rounds As Possible)
in 20 minutes of
400m Run
7 Muscle Ups

Complete as many rounds as possible in 20 minutes of:
10 Burpee Pullups
30 squats
60 seconds of handstand hold

This is a static handstand hold. Only count time while the hands are stationary..

Snatch 2RM

Burgener warm-up

15 min AMRAP
12 hollow rocks
5 strict pull ups
12 arch body rocks
5 strict T2B
5 ring dips

Work up to a 1 Rep Max for the Snatch

3min AMRAP of Power Clean & Jerks @heaviest set from the complex.

20 thrusters 50kg-35kg
30 burpees
40 wallballs 9kg/6kg
50 kb swings 24kg/16kg

5 rounds, starting every 4th min:

20 x Calories Row
35 x Double Under
15 x Kipping Toes to Bar

20 mins to your daily max in Clean&jerk
then
3 singles @90%
then
2 cleans + 2 jerks @80% x 3
then
3 cleans + 3 front squats + 3 jerks @70% x 3

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar