5 rounds:
5-10 Strict chin-ups
15-20 WB 9/6kg (unbroken set)

Min 1-5: 3 Back squat @75%
Min 6-10: 2 Back squat @80%
Min 11-15: 1 Back squat @85%

5 rounds:
10 Burpees
10+10m KB front rack walking lunge (AHAFA)

Use only 1 KB. First 10m with left arm in front rack hold, then with right arm.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 walkouts
8 sl dl
12 jax

warm up hang clean(6)

Metcon/*Rx(20)
8rds
10 bar facing burpees
10 abmat sit ups/*ghdsu
then
40 hang cleans 105/75-*155/95

@26:00 min
work up to a quick hvy clean(8)

Finisher
60 side bends
30 t raise
30 cuff iso
2 min hamstring stretch

• @85%
• 2-3min Rest btw sets

2 Snatch @60/42kg
- TnG power snatches if possible

AMRAP 18 With a partner:
3 Power Cleans (60/42.5)
6 Burpees
9 Air Squats
100 Meter Run
*One athlete completes a full round at a time.

21-15-9

DB Snatch (alternate arms) 22,5/15kg
Wallball

This is all out. Target: all reps unbroken

3-5 Rounds:
10 GM
10 DB bench press
10 Pendley row
20 Walking lunges

Go heavy, but something you can move unbroken!

Do additional 3 sets @85% of days max
- Rest 2min btw sets