2 Ring muscle ups

3 Squat Snatches

4 Clusters

5 Chest to bar

Amrap 17'

Technique - Ring muscle ups

Strength - Load Snatch

125 Double unders

100 Abmat sit ups

75 Air squats

50 Push ups

25 Handstand push ups

For time cap -15'- Challenge 10' 

Technique - Goblet squat / Push jerks

Strength - Bench press / Arm curl

3 Cleans and jerks

7 Burpees over the bar

11 Toes to bar

Amrap 11'

Technique - Toes to bar

Strength - Deadlift / Sit ups (plate)

500 Row

1 Rope climb

17 Kb swings

1 Rope climb

4 Rounds for time - cap 21' - Challenge 16'

Technique - Kb Snatch

Strength - Push ups (plate) / Front elev.

5 Thrusters

5 Pull ups

10 Thrusters

10 Pull ups

15 Thrusters

15 Pull ups

...

Amrap 10'

Technique - Back squat "pause"

Strength - Back squat / Barbell row

Buy in 60 Burpees

30 Cal. Row

40 Thrusters

50 Kb Swings

Cash out 60 Burpees

For time - cap 31' - Challenge 28'

10 Power cleans

20 Handstand push ups

30 Abmat Sit ups

40 Burpees

30 Abmat sit ups

20 Handstand push ups

10 Power cleans

For time - cap 15' - Challenge 10'

Technique - Rope Climb

Strength - Bench press

10 Medball cleans

10 Toes to bar

20 OH Walking lunges

Amrap 16'

Technique - Medball clean

Strength - Reverse arm curl / One arm press Kb

400 Run

21 Hang Snatches

12 Box jumps

3 Rounds for time - cap 20' - Challenge 15'

Technique - Squat Snatch

Strength - Squat Snatch

9 Chest to bar pull ups

15 HR Push ups

21 Air Squats

45 Double unders

Amrap 15'

Technique - Double unders / hollow rock

Strength - Row with kettlebell / Ring dips

Tabata Cal. Row

Tabata Deadlifts

Tabata Wall balls 

Rest 1' Between Tabata

Technique - Squat clean and jerks

Strength - Back split jerk

1000 Row

20 Burpees Synchronized

80 Hang cleans

20 Burpees Synchronized

80 Pull ups

20 Burpees Synchronized

80 Kb Snatches

20 Burpees Synchronized

80 Air squats

1000 Row

For time - cap 40'

400 Run

9 Clean and jerks

3 Rounds for time - cap 18'- challenge 12'

Technique - Ring muscle ups

Strength -

EMOM 20'

A. 15 /13 Cal.Row

B. 15 Wall balls

C. 15 Box Jumps

D. Rest

Technique - Deadbug

Strength - Ring dips / Lsit

T.U.P.

15-12-9-6-3

Power cleans

Pull ups

Front squats

Pull ups

For time - cap 21'-Challenge 15'

Technique - Sumô Deadlift

Strength - 2 RM Sumô deadlift

9 Handstand push ups

15 Kb Swings

35 Double unders

5 Rounds for time- cap 16' - Challenge 11'

Technique - Kb Thruster

Strength - Kb Thrusters / Goblet squats