A. For Time

Buy in
40 burpee to target

3 rounds of
30 SA DB thruster
30 pull ups
400 m run

Buy out
50 DB snatches alt.

TC 30 min

DB 22,5/15kg

A. Clean and Jerk 5 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

Rest 45/60/75/90s After the 1./2./3./4. set

B. Back Squat 5 x 2

2 Back Squat
2 Back Squat
2 Back Squat
2 Back Squat
2 Back Squat

Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!

C. Push Press 5 x 2

2 Push Press
2 Push Press
2 Push Press
2 Push Press
2 Push Press

Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!

D. SKILL/Capacity Ring Muscleup

For 10 min work on Kipping RMU

Or

5 sets
1-2 strict RMU
2-8 kipping RMU
Rest 60s

A1. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

with 3sec. ecc.

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

controlled eccentric and 1sec. hold in bottom position

A3. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

B. Accessories

3 sets of:
8 single leg pike leg lifts on wall (2sec. hold)
20-40sec. bottom of split squat hold (each side)
8 KB-Pull overs @3210
8-15 bent over Trap-3 raises (BW/light plates)

A. Powersnatch + OHS

6 sets
Powersnatch + OHS
1.1.1 + 1 (rest 10s between reps)

Rest 60-90s

B. Finisher

Amrap5 with empty bar

1 hang PS
1 OHS
2
2
3
3
4
4
....

A. 1 Below Knee Hang Power Clean + 2 Push Jerks 8 Sets

1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks
1 Below Knee Hang Power Clean + 2 Push Jerks

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

10 min Quality AMRAP in teams of 2

Partner A
Accumulate L-Sit

Alternating with

Partner B
50m banded KB farmers Walk (unbroken)

Switch positions when Partner is done with farmers walk