A. Clean & Jerk
1 squat clean + 3 jerks
Build to a heavy and almost maximal set

B. 3 rounds for time:
15 strict HSPU
20 front squats 42,5/30kg

Open 23.3

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

A. 3 sets of:
4 deadlifts + 5 high box jumps

B. With partner for 15 minutes:
20m walking lunge 2x 16/12kg
15 wall balls
10 kettlebell STOH 2x 16/12kg

EMOM 24:
1. 15/12 cal row
2. 12 dumbbell snatch 22,5/15kg
3. 14/11 cal bike/ski
4. 8 ring dip
+
Rest 4:00
+
AMRAP 6:
2-4-6-8-ETC.
Power clean 52,5/35kg
V-up

A. 3×5 Strict chest-to-bar

B. For time:
5 thrusters 60/42,5
10 box jump overs 60/50cm
5 thrusters
8 box jump overs
5 thrusters
6 box jump overs
5 thrusters
4 box jump overs
5 thrusters
2 box jump overs
5 thrusters

A. Negative ring muscle-up

B. AMRAP 10:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings 32/24kg

A. Build to a heavy set:
1 squat snatch + 2 hang squat snatch
*then 2 sets at 80-90%

B. 3 rounds for time:
15 overhead squats 42,5/30kg
60 double-unders
10 power snatches 42,5/30kg