A. Snatch

8-10 Sets:

1 powersnatch; 1 snatchbalance; 1 snatch

B. Snatch Pull 4 x 5

5 Snatch Pull
5 Snatch Pull
5 Snatch Pull
5 Snatch Pull

A. 32 minute AMRAP of Rowing and Shuttle Runs

Row
20 Shuttle Run
Rest

A. For time

Buy in: 100 partner WB

Then: 5 rounds for time

20 Box Jump over (Split)
2 wall walks (Sync)
10 T2B (Sync)
20 SA Devils press(22,5/15 kg) (Split)

Buy out: 100 partner wb

A1. Box Squat 4 x 5

5 Box Squat
5 Box Squat
5 Box Squat
5 Box Squat

A2. Parallette Push-Up 4 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B. Metcon

8min AMRAP of:
12cal Row
15 KB-SDLHP

C. Accessories

3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
8-12 pallof press (each side)

A. Gymnastics EMOM

Emom 24 (6 sets)
1. 30s Strict Hspu / Pike Pushups
2. 40s alt. Pistols / Skater Squats
3. 50s Doubleunders / Singleunders
4. Rest

A. Barbell Bench Press 3 Reps

3 Barbell Bench Press

Build up a 3RM Bench Press in 12 minutes.

B. 1:30 of Push-Ups

Push-Up

Variations:
1. floor
2. 20'' box
3. 24'' box
4. 30'' box

C. Max Time Farmers Walk

One unbroken attempt for max time with 50% of bodyweight in each hand.
Walking 15m there and back.
- 3min cap -

D. Echo Bike for 1 minute

Echo Bike