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7 Rounds for Time: 5 Power Snatches7 Backsquats or Overhead Squats11/9 Cal Ski Rx+ 13/11 Comp 15/13 Weights: Rx 30/20 Rx+ 40/30 Comp 60/40kg NOCompromise

“Chipper Madness” For time: 50 Russian KB Swings50 Cal Row50 Boxjumpovers 24”/20”50 Situps Rx+ Leg raises Comp Knees to elbows50m Ropeclimb (10 reps)50 Weighted KB Boxsteps KB weight: Rx 24/16 Rx+ 28/20 Comp 32/24kg NOCompromise

A: Pullups skills; Kipping/Butterfly practice B: “Benchpress Party” 30 min E.M.O.M. 2 Benchpresses Start with an empty bar. Increase 1,25 or 2,5kg per side (so 2,5 or 5kg total) per minute. Keep making 2 reps.When you get close to your max, keep the weight the same...

5 Rounds for time: 400m Run (replace with bike/ski/row)20 Hang Power Cleans Rx 30/20 Rx+ 40/30 Comp 60/40kg NOCompromise

A: 15 min Core Awareness - Stability - Control B: 20 min AMRAP3 Pullups Rx+ 4 Comp 55 Pushpresses Rx+ 6 Comp 78 Airsquats Rx+ 10 Comp 12 Weights: Rx 30/20 Rx+ 40/30 Comp 50/35kg C: Cooldown/Stretching NOCompromise

30 min E.M.O.M. Min 1: 3 Deadlifts Rx 80/55 Rx+ 110/75 Comp 150/105kgMin 2: 7 Boxjumps Rx+ 10 Comp 15Min 3: Bike/Ski or Turkish Get-up.Rx 8/6 Cal Bike or 13/11 Cal Ski Rx+ 10/8 Bike or 15/13 Ski Comp 12/10 Bike or 18/15 Ski NOCompromise