"Beast Builder V1"
On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading - 55% of 1RM

5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: 50/35kg

Deload snatch complex

Every 90 sec x 8

Slow snatch grip deadlift + Snatch pull + Power snatch + Snatch Balance + Overhead squat

Light load max 50-60% 1RM

As many reps as possible in 21 minutes.

12 deadlift 70/52,5kg
21 pull ups
9 hang squat clean 70/52,5kg
15 c2b
6 STOH 70/52,5kg
9 Bar MU

Warm up(8)
10 air squats
10 walkouts
100m run

10 reverse lunge
10 pic n grass
100m run

10 pvc oh squat
10 single leg deadlift
100m run

Mobility(5)
1:00 min hamstring stretch
1:00 min pigeon

Fittrain(20)
20-18-16-14-12-10-8-6-4-2
kbs 35/20-challenge up-53/35
cal row
abmat sit ups

Opt(12)
3x3 ft squat
1600m run/walk
5x5 hip ext
3x3 bk squat

Finisher
50 over unders
15 side plank pt per
15 scap push up
1:00 samson

For time:

Row Calories
30-20-10
Ring Mu
6-4-2

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10+10 KB Lateral Flexion
2) 60-90sec Plank Hold (loaded if needed)

RPE 3 to 3+

8x
3min ON/3min OFF

A) 20/15 Cal. Echo Bike
+ AMRAP of:
10 Wall Balls
25 Double Unders

B) Run 300m
+ AMRAP of:
10 DB Snatches 22,5/15kg
10 Toes-to-bar

C) Max Cal. Row

D) Run 300m
+ AMRAP of:
5 Burpees
5 Box Jumps

E) 20/15 Cal. SkiErg
+ AMRAP of:
10 V-ups
10 Pushups

F) Run 300m
+ AMRAP of:
8 Pullups
15 KB Swings 24/16kg

G) 20/15 Cal. BikeErg
+ AMRAP of:
8 Handstand Pushups
15 Box Jump Overs

H) Run 300m
+ Plank hold the rest of the time

30 min amrap.

2 min assault bike/row/ski
30 m walking lunges
10 box over burpees
20 situps
10 push ups
2 min rest

Use weight vest (10/5 kg)

Row calories 1:30 x 5

Rest 1:00

Result is total calories