1a) Weighted ring dips 4x2x60%
1b) jumping push ups 4x6

12x
90sec ON/90sec OFF

A) 6 Burpee
5x7m Shuttle Run
Max Cal. Echo in the remaining time

B) 4 Devils Presses
5x7m Shuttle Run
Max Cal. BikeErg in the remaining time

C) 8 DB Snatches
5x7 Shuttle Run
Max Cal. SkiErg in the remaining time

33min amrap

Teams of 3

300m Run
33 Kb box step over
33 Pull-up
33 Ghd sit-up

*Team will have one kb which will be holded up from the ground for the whole workout. Rx 24/16

AMRAP 5:00
5 Burpee Box Jumps @60/50cm
5 Squat Cleans @60/43kg

Goal: 5+ rounds

Extra: Jefferson Kang Curl
3 x 3. Rest 60s
- Light weight, this is a mobility exercise

For time
8 Bar MUs
10 wall walks
12 pistol squats
14 burpees
16 C2B

45 minPK
600m row
600m bike
30 s plank
30+30s sideplank
20m lunges
20 + 20 s one arm hang
20 light kb swings
600m run
20 russian twists, light

A,
Find Daily max of 3 position snatch ( if You can , do squat snatches)
- high hang
- hang
- Floor

B,
4 sets of
AMRAP3 mins
15 Hang Power Snatch @34/25kg
Max rep bar facing Burpees
Rest 2 mins Between amraps
Goal : consistent effort with Burpees

Rollback Triceps: 3 x 10-12. Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

HS + HS walk 5x10s+10m

3 sets of 3 Front Squats @70-80%
- Rest 2min btw sets