6min AMRAP 3-5 Toes-to-bars/Knees to Elbows 3-5 Ring/Bar Dips 7 Wall Balls, pick load 10 Glute Bridges

Primer Every minute, for 4 minutes (4 sets) 3 Pause Power Snatches - Using this as a primer, keep loads light - Focus on consistency in the 1st, 2nd, and 3rd pull across all sets

Snatch

4 x 3

Paused Back Squat (HYPR)

3 x 5

3-4 Sets 1-3 Legless Rope Climbs 2-4 Wall Walks 9-12 Dual Arm Dumbbell Front Squats 10-20m Handstand Walk Rest as needed b/t sets - Dual DB front squats: Start with 2x22/15kg and add if easy, all sets must be unbroken Scaling: 1-3 Legless Rope Climbs > 1-5 strict pullups or 4-6 banded pullups Handstand Walk > 5-10 Kick-ups to Wall * מי שעדיין לא הולך המטרה בקיקאפ לקיר להרגיש נקודה מה הרגליים מתחילות למשוך אותנו לעבר הצעד הראשון בצורה מבוקרת

6min AMRAP 5 Pull-ups 7 Push-ups 10 Russian Kettlebell Swings, pick load 12 Air Squats

Push Press

1 x 5 @ MAX kg

10 minute EMOM 1 - 1-3 Strict Ring Muscle Ups or 3-5 Muscle Up Negatives 2 - 15 Kettlebell Deadlifts (2x32/24)

5 minute AMRAP 1, 2, 3...etc Bar Muscle Ups Squat Cleans (80/55kg>70/45kg) + 3 minutes rest + 5 minutes AMRAP 3, 6, 9...etc Strict Handstand Push-ups > Kipping HSPU Power Cleans (70/50kg>60/40kg)

Spend 10 minutes, working on 2-3 different skipping drills. Rest as needed between sets 1) Speed Steps x 50-100 reps. 2) Straddle steps x 20-50 reps: 3) Backwards skipping x 30-50 reps 4) Skier jump x 30-50: 3) Box Drill single or double unders (can do all the above in a box to increase difficulty!):

6min AMRAP Row 15 calories 40 Double-Unders --Rest 3mins-- 6min AMRAP Assault Bike 10 calories 10 Dumbbell Power Snatches 22/15kg --Rest 3mins-- 6min AMRAP Row 15 calories 8 Lateral Burpee Over Rowers --Rest 3mins-- 6min AMRAP Assault Bike 10 calories Single Arm Dumbbell Front Rack Walking Lunges 15m 22/15kg

2 Sets 10-20 GHD Sit-ups 60sec Rest 15-20 Banded GHD Reverse Hypers

6min ARMAP 7 Ring Rows 7 Ring/Bar Dips 7 Good Mornings, pick load 7 Overhead Squats, pick load

Every minute, for 4 minutes (4 sets): Pause Clean + Pause Front Squat + Pause Push Press + Split Jerk (Pause in Dip) - Paused clean: Start on the floor, paused 2 sec at the power postion - Add a 2 sec pause in the bottom of each front squat, and a 2 sec pause in the bottom of the dip in your push presses and split jerks

Clean & Jerk

3, 2, 1, 3, 2, 1

20 minute EMOM 1 - 30-sec Assault Bike (high effort) 2 - 4 Deadlifts (120/85kg) + 4 Burpee Over Bar 3 - 30-sec Row (high effort) 4 - 4 Box Jumps (75/60cm) + 4 Double Dumbbell Power Snatch (2x22/15kg) Scaling: Deadlifts (120/85kg) > 110/75kg Double Dumbbell Power Snatch (2x22/15kg)>17.5/10kg

6min AMRAP 3 Strict Pull-ups 5 Dumbbell Shoulder Press, pick load 7 Dumbbell Front Squats, pick load 10 Dumbbell Sumo Deadlifts, pick load

3 Sets 10 DB Box Step-Overs 60sec Rest - מתחילים ממשקל קל יותר מהאראיקס כדי לתרגל עבודת רגליים - סט שני משקל אר איקס - סט שלישי או כבד יותר או קל יותר לפי איך שהסט השני הרגיש, המטרה היא לתרגל יעילות עד כמה שאפשר

Every 1:00 for 10:00 1': 15-25 Wall Ball Shots @ 20/14 lbs 2': 10-20 C2B Pull-ups - Perform each set of wall balls with 1 deliberate break per set - C2B to be performed with 1 deliberate break per set - המטרה היא לבחור כמות שאתם יכולים להחזיק לאורך כל 5 סבבים

Banded Pendlay Row

3 x 8

Weighted Ring Dip

3 x 6

6min AMRAP 3-5 Strict HSPU / Kipping HSPU 10 Sit-ups 10 Box Jumps - pick height

3 Rounds for Time: Row 40 calories 15 Burpee Box Jump-Overs 24/20 inches 100 Double-Unders 15 Burpee Box Jump-Overs 24/20 inches 20 Dual Dumbbell Power Cleans @ 22.5/15 kg Rest 2 minutes between each round Time Cap: 34 minutes