20 AMRAP

20 DB snatch, keskiraskas paino
8 burpee over bar
6 thrusters 30/20
4 C2B

Warm up
3 rounds
1:30 ergo
10+10 suitcase deadlifts with 1 KB
5 inch worm
1/2 wall climb or HS hold x 20-30hold

Wod 1
Handstand Push up skill training for 5-10 minutes. Do 2 sets of 6-8 reps.
Build to 50% of 1 rm deadlift. 3x8 reps add weight each (20,30,40%)
set.

Wod 2
2 rounds
8 deadlifts @50%
16 kipping HSPU or Strict push ups
rest 2 min
2 rounds
6 deadlifts @60%
12 Kipping Hspu
rest 2 min
2 rounds
4 deadlifts @70%
8 Kipping hspu

If you do push ups instead of hspu, make them that challenging to yourself that you need to break sets 1-3 times. So you might actually get some out of it.

For time, complete total amount of reps together:

60 Box Jump 24/20"
60 C2B
60 KBS 32/24kg
60 Front Squat 50/35kg
60 T2B
60 Push Press 50/35kg
60 Deadlift 50/35kg
60 Wall Ball 9/6kg
60 Bar Facing Burpee
60 DU

TC 32min!

With a partner, in turns, complete for time

10 x 200 m row

One of the partners rows 200 m, then change. Repeat 10 times.

Go every 3 Mins for 6 Rounds; (E3MFOR21)
8 Thrusters 60/40Kg (no rack)
12 C2b
8 lunges 60/40kg (no rack) 4/4 front rack

Weight is the same for the barbell movements! Scale as needed. Aim to get the work done in 90 Secs.

Uneven: 6-8 ttb
Even: 6-8 strict pull ups/ring row

Box jump max high

Voi käyttää renkaita jos
boksin reunat pelottaa tms.

Do @approximately 110-130% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower.

45 sec on / 45 sec off > alternating max reps of:
KB swings (2/1,5 pood)
Box jump (60/50cm)

Record nbr of KB swings and box jumps for the last 45s

2 rounds of:
20 sprinter sit ups
15 v-ups
15 toe touches
15 Hip ups
Rest 1min btw sets