every 3 min for 10 rounds

8 hang squat cleans 60/40
20/15cal row/ski
or 500/400 m bike
or 15/12 cal air bike

14 min amrap

ladder 2 - 4 - 6 - 8...

cal row/ski/bike
pistol squat
push up


2 min rest

14 min amrap

buy in 2 block runs
me burpee chest to bar pullups

double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)

tc:15 min / 8 rounds

buy in 60 double unders / 150 single unders

5 thruster 50/35
10 russian kb swing 24/16

strength 5 x 8
+ 5 x 12 accessory work

pause backsquat (from floor + climbing sets)

kb or db lunge (goblet hold)

tc:10 min / 14 - 10 - 6 - 2

alternating db cluster 22,5/15
slamball over shoulder 20/15