A. Amrap‘30

21-15-9
Cleans (60kg/45 kg)
Pull ups

21-15 -9
Front squats
Box jumps

21-15-9
STOH
Push ups

—> all movements split as needed
—> if not proficient with BB take 2x DB

A. Dumbbell Walking Lunges 4 x 12

12 Dumbbell Walking Lunges
12 Dumbbell Walking Lunges
12 Dumbbell Walking Lunges
12 Dumbbell Walking Lunges

B. Workout

5 rounds of:
10 WB
10 KB-SDLHP
10cal Echo Bike

A. Gymanstics Wods

Amrap5 (Pullfocus)
10s active hang
5 (banded) chinups

Rest 2 min

Amrap5 (Pushfocus)
10s protraction hold
5 (parallete) pushups

Rest 2 min

Amrap5 (Corefocus)
10s hollow hold
5 V-Ups

Rest 2 min

Amrap5 (legsfocus)
10s wallsit
5 A-Jumps

A. Snatch

Every 90 sec. For 8 sets

1 powersnatch
1 hangsnatch
2 Overheadsquats

B. Pause Snatch Pull 4 x 6

6 Pause Snatch Pull
6 Pause Snatch Pull
6 Pause Snatch Pull
6 Pause Snatch Pull

A. Endurance

For time

20-22-24-26… cal. on rower
Run 400m

A. Jumps

8 sets
2 Box Jumps
Rest ~45s or work in a conga line style with 2 partners

B. Power Clean 8 x 2

2 Power Clean
2 Power Clean
2 Power Clean
2 Power Clean
2 Power Clean
2 Power Clean
2 Power Clean
2 Power Clean

C1. Dual Kettlebell Front Rack Carry 4 x 30

Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry

C2. Side Plank Rotation 4 x 6

6 Side Plank Rotation
6 Side Plank Rotation
6 Side Plank Rotation
6 Side Plank Rotation