A. Power clean and Power jerk 4x 2+2 70% B. For time: 10 ring muscle-ups 30 back squats 50 push-ups 70 wall balls

In teams of 3 40 min easy: A. 200m jog B. Any machine c. Plank hold

AMRAP 15: 200m run 20 abmat sit-ups 10+10 single arm shoulder to overhead 22,5/15kg

A. Low Hang Squat Snatch 3 reps every 2:00 x 5 sets RPE 7-8 all sets B. Deadlift Build to a heavy 4 @ RPE 7/10 *then 2x10 romanian deadlift 7/10

A. Bench Press 8-8-6-6 B. AMRAP 12: 9 ring dips 12 alt. pistol squats 9 strict pull-up

"Kelly" 5 rounds for time: 400m run 30 box jumps 30 wall balls