A. 5-5-3-3
Snatch balance

B. 4 rounds
12 hang power snatch 42,5/30kg
24 wall balls

EMOM 24:
1. 1-2 Rope climbs
2. 40-60 Double-unders
3. 12 Dumbbell snatches 22,5/15kg
4-6. Row for calories

A. Shoulder press
Build to a heavy 5 @ RPE 9
*then 3×5 85-90%

B. AMRAP 9:
9 thrusters 42,5/30kg
9 chest-to-bars
9 burpees

A. Pull-Up practice

B. EMOM 15:
1. 2-3 wall walk
2. 15 v-ups
3. 15/12 cal row

A. Front squat
Build to a heavy 3 @ RPE 10

B. For time:
21-15-9-6-3
Front squat 60/42,5kg
Bar over burpee

”MARK & DENNIS”

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (85/70 cm, switch every rep)
18 Deadlifts 110/75 kg / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes

A. Deadlift
Build to a heavy 1 @ RPE 10

B. AMRAP 7:
7 overhead squats 42,5/30kg
7 chest-to-bar pull-ups