A. AMRAP + for time

AMRAP 10 min:

Leatherstyle

..4..6..8..10.. of:
DB hang Cleans
T2B
DB PushPress
Wall Balls
DB DL

30 DUs after each round
- count your rounds
3 min Rest

For time
Ladder sbackwards @start at reps that you finished in the AMRAP

A. Thruster Build up

Every 90s for 12 sets

4 sets
1 squatclean + 3 pushpress

4 sets
3 squatcleans + 1 pushpress

6 sets
1 squat clean thruster

B. Finisher

Power Finisher

10 sets
10 Banded russian KBS
10s Rest

A. Clean and Jerk 3-2-1-3-2-1

3 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
3 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk

B. Back Squat 2 Reps

2 Back Squat

Build up for a 3RM BS in 8 min.

C. Back Squat 3 x 2

2 Back Squat
2 Back Squat
2 Back Squat

D. Push Jerk 4 x 3

3 Push Jerk
3 Push Jerk
3 Push Jerk
3 Push Jerk

Start a little higher than last week (2,5-5kg more)

E. SKILL

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

EMOM10

1. 30s Handstandwalk (5m segments)

2. X reps C2B

A. Gymnastics Skill

For 12 - 15 min practice Kipping Ringdips*
- Top + Bottom Hold
- negatives / banded / feet supported
- Quality Singles strict/with kip
- connect 3-8 reps

Every 2-3 sets do 40s ME doubleunders

B. Wod

5 rounds for time (TC 8 min)

10 wallballs (20/14)
10 russian KBS (24/16)
10 V-Ups (Tuckups)