AMRAP60
-2k row
-2k ski

Sub 108bpm.

EMOM 36

Minute 1 : Row 15/11 Calories
Minute 2 : 12 Wallball Shots
Minute 3 : 14 Hang DB Snatch 15/10kg
Minute 4 : 7 Burpees Over DB
Minute 5 : 18 Reverse Lunges
Minute 6 : Rest

5 sets:
1 Squat Clean + 11/4 Front Squat + Split Jerk @75+% 1RM Clean & Jerk
- Rest as needed btw sets

3 sets:
10 Strict Ring Rows (feet elevated), no assistance from the hip
10 Ring Push Ups
- Rest as needed btw sets

4 sets:
10 Pull-ups, unbroken
- You can do Kipping Pull-ups, but no butterflys, use bands if needed
- Rest 1min btw sets

Partner wod (YGIG) 


AMRAP 6 mins x 5 sets 

2-4-6-8-10-12-14-16.... 

T2b

Goblet Box step up @20/12kg , 50cm

Cal row

Burpee over row

2 mins REST between sets
In every following 6 min AMRAP you continue the ladder.

5 sets:
2 Snatches @75+%
- Start @75% and build up by feel
- You can drop the bar after receive and save your legs
- 2min Rest btw sets

4 sets:
2 Pause Snatch Balances @75-80% 1RM Snatch
- Pause for 3 seconds in the bottom of the squat
- Rest as needed btw sets

4 sets:
7 Tuck-up into V-ups
:30 Forearm Plank
- Rest 1min btw sets.

Push press

10-10-8-8

E3MOM / 2-3 rep in tank