Every 45sec

GROUP A:
- Hearts -> Pull-Up´s
- Clubs -> Push-Up´s
- Diamonds -> V-Up´s
- Spades -> Jumping Lunges
- Jokers -> 15 x Burpees

---

GROUP B:
- Hearts -> V-Up´s
- Clubs -> Pull-Up´s
- Diamonds -> Jumping Lunges
- Spades -> Push-Up´s
- Jokers -> 15 x Burpees

(Royals and aces are 10´s)

4 x 2min AMRAP

1min REST

Buy in 12 Burpee + 12 T2B
Then
For Time:
30 Clean 70/50kg

4 Rounds

5 L-sit pull up (AHAFA)

1min Rest

5 (5s) Deficit negative HSPU (AHAFA)

1min Rest

EMOM32

1.15-20 wb
2. 15-20 kb swing 24/16 kg
3. 15/12 cal erg
4. rest

For Quality:
15 - 12 - 9
Strict Handstand Push-Ups
30 - 24 - 18
Ring Rows
60 - 48 - 36
Hollow Rocks

1 Hang snatch + 1 Snatch balance

@ 80% of 2RTM Snatch

4 Rounds for time (both)
YGIG / Round

10 Hang fatbar cluster (15's/10's kg)
10 Box jump

TC 12min

Practice the Bar Muscle Up

Practice
Slow motion + Normal speed reps :
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

then

Snatch Complex
EMOM 14
1) 40 sec row @ 70% effort
2) 1 Pull - 1 High pull - 1 Ps - 1 Ss
@ max 40%

40min @ max 70% HR

400m Run
8+8 Kneeling halo
10 Plank to pull through
15m+15m Farmer carry walk
10+10 Offset rack hold march