15min to work up in weight for:
Hang Snatch + Snatch
start @ first weight after empty bar and work up by feel
50 WB (20/14lbs) - scale reps/weight as needed to finish sub 2min
40 Pull ups - scale reps down to minim. 20 and/or to ring rows/jumping pullups
30 DL (80/50kg) - scale reps down to minim. 20 and/or weight
20 Burpee over bar
- 7min cap -
E6MOM x 6 (36min)
40/35/30 cal Echo Bike (switch every 5cal) (max 2:30min)
400m Medball run (together)
Push on the Echo Bike!
6min to work up to a max weight for the day:
Snatch + Hang Snatch (stop after second fail at the same weight or after 6min)
then
For time:
10 Snatches @ max weight of today´s complex (aim for no fails!)
10min to work on Ring MU
or
6-10 sets of: 1-4 Ring MU with 15sec. of rest (choose a conservative number of reps, that you know you can do 6 sets with. Only do more than 6 sets if you are still able to get your number of reps without fails! - for next time: go up one rep if you managed to do all 10 sets last time, otherwise do the same reps again)
10min AMRAP of:
50 WB (20/14lbs)
40cal row
30 C2B
20 P. Cleans (50/40kg)
10 strict HSPU
10 min work on Sandbag over boxes konga line style
10 min ropeclimbs + 30s wallsit
4 rounds
100m Farmers walk
200m medball run