Amrap 24:
200m run
5+5 one-arm devils press
10 toes-to-bars

A) 6×2 back squat (00X1, speed)

B) 3 sets, 2min rest between
20 banded good mornings
15m walking lunge with kettlebell
20 russian twist
15m quad crawl

A) Build tough height tall box jump

B) For time:
10-9-8-7-6-5-4-3-2-1
Hang power clean 60/42,5kg
Burpee box jump

C) Gymnastics accessory (L-sit, toes-to-bar):
C1) Seated pike leg raises 3×5-10 reps each leg (build height)
C2) Hanging flutter kicks 3×5-10 reps each leg
C3) 1 set max L-sit/tuck hold

A) 7/5/3 push press
*after each set max reps feet elevated ring rows

B) For time:
600m run
50 kettlebell swings
400m run
30 chest-to-bars
200m run
30 chest-to-bars
400m run
50 kettlebell swings
600m run

”Viola”
amrap 20:
400m run
11 power snatches
17 pull-ups
13 power cleans
-42,5/30kg

A) 5X4 back squat (00X1, speed)

B) 4 sets, 2min rest between
15 wall balls
15m walking lunge
30s bike sprint

”McGhee”
Amrap 30:
5 deadlifts 125/85kg
13 push-ups
9 box jumps