20min EMOM

5 Pull up

10 Push up

15 Squat

15min AMRAP

20 Power clean 105/155

40 DU

20 Burpee

40 DU

Skill

8min EMOM

1 Power Snatch + 1 Snatch Balance + 1 OHS

Conditioning

For time

21-15-9

OHS 95/135

BB Push up

V up

Skill

10min EMOM

5 Strict TTB

Conditioning

11min Ascending Ladder

2-4-6…

TTB

DB Push press 35/50

22min AMRAP

50/70cal Row

50 KBS 16/24

50 Pistol

50 KBS

*Team 2-3

AMRAP 15

5 Muscle ups (Bar or ring)

60 Double unders

7 Squat cleans 135/185

Waterfall

For time of :

40/32 Cal rowing

35 Toes to bars

25 Double KB swings / KBS (Russian)

35 Burpees

40/32 Cal rowing

* Team of 3

SKILL
“Squat snatch”
EMOM 5
1 Hang Squat snatch
+ 1 Squat snatch (up to heavy)

Conditioning
For time of :
100 Box jump overs 20/24
100 Hang Squat snatches 65/95

* Team of 2
* 15 min time cap

Skill
Handstand Hold / Shoulder touch / Walk

Conditioning
EMOM 15
5-15m Handstand walk / 20-30 Shoulder touches
15 Pull-ups
25 AB mat sit-ups

For time of :

100 Double unders

21-18-15

Burpee DB jump overs (lateral)

DB Thrusters 35/50

* TC : 15 min