FT: 50 – 40 – 30 – 20 – 10 Lunges Sit-ups Rx – with a barbell in front rack 20/15kg.

А) 10 min. AMRAP 1 Press – 2 Push-Press – 1 Front Squat – 1 Thruster B) For time: 30-20-10 reps Thrusters Burpees over the bar  

A) 10min EMOM 1 Power snatch + 1 Hang Power Snatch b) AMRAP 8min Hang Power Snatches 30/20 25 Double Unders for each break

A) 3 rounds of 2min  EMOM 10 Front Squat @ 65% max reps strict toes to bar 2min rest into B) 5 rounds for time 21/18 Cal Row 15 Box Jumps 60/50cm. 9 DB hang squat cleans 20/15kg.

Deadlift 5- 5- 5- 5 reps between rounds: Strict ring dips 5- 5- 5- 5 reps sc. bench press

A) For time: 5 Rounds of: KB High Pull(24/16) 21 reps Burpees 12 reps into: 5 Rounds of: Goblet Squats(24/16) 21 reps Pull-ups 12 reps B) Tabata Hollow body-rocks/Hollow body Superman rocks/Superman hold