AMRAP in 20 Minutes Continue as far up the ladder as possible, in 20 minutes: 3 Thruster 60kg/40 kg 3 Pull Ups 3 Med Ball Twists 20lb/14lb 6 Thruster 60kg/40 kg 6 Pull Ups 6 Med Ball Twists 20lb/14lb 9 Thruster 60kg/40 kg 9 Pull Ups 9 Med Ball Twists 20lb/14lb 12 Thrusters 60kg/40kg 12 Pull Ups 12 Med Ball Twists 20lb/14lb Etc etc
Alternating EMOM for 16 min: Min 1: 10 Front Squat 50kg/35kg Min 2: 15 Sit Ups (GHD Sit ups for exp. athletes) Min 3: 10 Jumping Lunges Min 4: 15 Ball Slams 15kg/12kg
Skill work on Kipping Pull Ups or Ring Muscle Ups then .... For Time: 10 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 20 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 30 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20”