Daily max in:
Snatch pull + Squat snatch

AMRAP 20:
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans 50/35kg
20 Jerks 50/35kg
10 Power Snatches 50/35kg
10 Strict Pull-ups

5 sets of Snatch:
Set 1: 2 @ 75% 1RM
Set 2: 2 @75%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @80%

• Rest 2-3 mins between sets.
• Reps should be done as singles

Teams of 2/3. 4 x 7 min. AMRAP. 2 min. rest.
Strongman
5 Burpee over sandbag
7 Sandbag clean (alt.) 50/30
9 Sandbag squats 50/30
-Dual kb hold 24/16-
Calisthenics
6 Handstand push ups / 12 HR push ups
8 Pistol squats / 16 Goblet squats
10 Pull ups / 20 Ring rows
12 Toes to bar / 24 Abmat sit ups
-Wall sit-
Cardio
40/35 Cal bike erg
30/25 Cal row
20/15 Cal Echo bike
-50 Double unders/150 singles-
CrossFit
5 Clean & Jerk (squat) 50/35
7 Box jumps
9 DB snatch 20/15
-Plank-

3 rounds for time:
500/400m Row
3 Rope Climbs 4m
3 Wall Walks

Machine sub:
500/400m Ski
25/20cal AB

Scaling:
3 Rope Climbs = 12 Pull-ups
3 Wall Walks = 10-12 Burpees

Partner Workout
AMRAP 28:00
30 Power Snatch @52.5/35kg
40 Barbell Rows
50 Cal Bike/Row/Ski
- Challenging pace, efficient movement and smooth transitions with your partner.
- Rx+: @60/42.5kg

Rest day - what did you do?

Shoulder Press + Push Press

5 x 3 + 5, go as heavy shoulder press is possible.

Send off 3:00

HS-walk 4x15m or Shoulder taps 4x40 or work on your HS-walk for 15 min

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