AMRAP 9 min:

6 Thrusters (35 / 50 kg)
9 Pull-Ups
12 Box Jumps (50 / 60 cm)

Four sets of:

Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 3 minutes

3 RDS:
100m Farmers walk 2x32/24kg
45-60sec HS-hold

Continuous work with as little rest as possible. Keep in mind that this is not for time, so don't rush it! Focus on your form in both movements and build that core strenght.

8x toes to bar
8x clap push-up
8x jump lunge to pull up
8x heavy thruster 40kg

For Time:
75 Repetitions

5 RDS:
15 Run on skillmill (150m)
12 Alt DB snatch 25-30/15-20kg
9 Box jumps 60/50cm

Upper body strength:

4x8 One arm DB/KB Press (tempo 4010)

rest 1 min

4x10 banded pull apart

1) 7 Thrusters 43/30kg (unbroken)
2) 5 Strict pull-ups
3) Rest

Optional Accessory:

Row 250-500-750-500-250m

Round of Cindy between rounds. WOD ends with Cindy

RPE 3

Strength:

5RM Double kettlebell thruster

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