20 Dumbbell Snatch (Alt.)
20 Box Jump
20 Dumbbell Hang Power Clean & Jerk (Alt.)
20 cal Bike/Row/Run

(Dumbbell: 22.5 / 15 kg)

7 x 2

AMRAP 15

10 Power Snatch 42,5/30kg
3 Ring MU
9 Kipping HSPU
18 Pistols, alternating.

6 Sets of Split Jerk
Set 1: 3 @70%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 2 @80%
Set 5: 2 @80%
Set 6:2 @85%

• Rest 2–3min btw sets

For time :

Row 500/450m
75 Wallball 9/6kg
30 m HS walk

Rest 5 min

30m HS walk
75 Wallball 9/6kg
Row 500/450m

21-15-9

wall ball 9kg/6kg

Box jump 60cm/50cm

T2B

20 minutes:

5 Weighted Dip
5-8 Strict C2B
10 + 10 Side Crunch
5+5 one arm press /w DB

Warm Up

Row 1000/900m
5 Strict HSPU
10 Kippung HSPU
60m Walking Lunge
5 Strict Pull Ups
10 Pull Ups
Row 500/450m

No failed lifts. 1k row for penalty.

For time :

Row 2000/1800m
Bike 4000/3600m