Complete As Many Reps As Possible in 12 Minutes of
16 single arm alternating hang snatches 22,5/15kg
15 meters, Single arm overhead lunges 22,5/15kg
8 bar muscle-ups
15 meters, Single arm overhead lunges 22,5/15kg

For time
33.27.21.15.9 reps of
Row, calories
Hand stand push-ups
Cap: 10 minutes

For time 30/20 calories, Assault bike Then 3 rounds of 100 double-unders 30 wall-balls 9/6kg Cap: 8 minutes

For time
60 bar-facing burpees over
40 overhead squats 50/35kg
20 ring muscle-ups
Cap: 9 minutes

Complete As Many Reps As Possible in 8 Minutes of
20 chest to bar pull-ups
5 power cleans 60/42,5kg
20 chest to bar pull-ups
10 power cleans 70/50kg
20 chest to bar pull-ups
15 power cleans 80/57,5kg
20 chest to bar pull-ups
20 power cleans 90/65kg
20 chest to bar pull-ups
Max reps, Power cleans 100/72,5kg

For time
4 rounds of
250/200 meters, Ski-erg
25 GHD Sit-ups
25 deadlifts 80/60kg
Cap: 14 minutes

Complete As Many Reps As Possible in 7 Minutes of
3.6.9..etc reps of
Double kettle-bell snatches 24/16kg
Push-ups

Complete As Many Reps As Possible in 6 Minutes of
45 thrusters 40/30kg
45 toes to bar
Max distance*, Hand stand walk
*1,52cm = 1 rep