Amrap 20:
5 chest-to-bar pull-ups
10 pistol squats
15m handstand walk

A) Build to a heavy 1 shoulder press
*then 1x max reps 85%

B) Amrap 8:
12 front squats 42,5/30kg
6 strict HSPU

A) For time:
100-80-60-40-20 double-under
5-4-3-2-1 rope climb

B) Strict pull-up
*Build to a heavy 3
Then 1x max reps 85%

A) For time:
21 thrusters 42,5/30kg
21 pull-ups
-1:00 rest-
15 thrusters
15 pull-ups
-0:30 rest-
9 thrusters
9 pull-ups

B) Find a heavy single back squat
*then 1x max reps 85%/heavy single

A) 6×2 split jerk, E2M, build
*3s pause in catch position

B) For time:
50 dumbbell hang clean & jerk 22,5/15kg
1:30 hang from pull-up bar
50 box jump overs
1:30 handstand hold
50m walking OH lunge 22,5/15kg

A) 20-10-10 deadlift

B) Amrap 7:
3-6-9-12-15..
Toes-to-bar
Burpee to bar

A) Build to a heavy 2 shoulder press
*then 1x max reps 85%/heavy 2¨

B) Amrap 12:
18 hang power cleans 42,5/30kg
18 push-ups