A. "RANDY"
75 Power Snatch@35/25kg

B. "ANNIE"
50-40-30-20-10:
Sit-up
Double Unders

A. Front Squat heavy triple from the ground

B. 1 x max reps@80% of A

C. AMRAP 20:
350m Run
20 Over the BB Burpee

D. Side Plank x 30/30sec x 3 sets

A. Death by HSPU/Pull-up
Min 1: 1+1
Min 2: 2+2
Min 3: 3+3
...
until fail

B. 15-10-5-10-15:
Bench Press@60/40kg
Power Clean@60/40kg

C. Double KB in front rack - max time hold@2x20/2x12kg

A. 5K Run - every minute start with 10 Air Squats

B. 150 SU for time

A. Deadlift 3RM

B. EMOM 20:
Odd: 30 American Swing@24/16kg
Even: Rest

C. EMOM 10:
Odd: 15-20sec L-sit
Even: 20-30sec Hollow hold

5 Bar MU's
1000m Run
Rest 1min
15 Ring Dips
700m Run
Rest 1min
5 Strict HSPU
10 T2B
5 Slam Ball
350m Run
Rest 5mins

x 2 rounds

A. Hang Squat Snatch Daily max

B. 15-12-9-6-3:
Hang Squat Snatch@60% of A
C2B

C. C2 Rollout x 30 total reps

A. Back Squat 20RM

B. For time:
10-9-8-7-6-5-4-3-2-1 Strict HSPU
30 DU's btw sets

C. 400m KB Front Rack Carry@2x24/2x16kg

A. 2k Run
Rest 2'
1k Run
Rest 2'
700m Run
Rest 2'
350m Run

B. DU's practice

A. 700m Run@12/9# Medball
Max Effort HS Hold
700m Run@12/9# Medball
Max Effort Ring Dip Hold
700m Run@12/9# Medball
Max Effort Squat Hold
700m Run@12/9# Medball
Max Effort Deadlift Hold@50/35
700m Run@12/9# Medball
Max Effort Push Up Hold

B. Max Rep UNBROKEN DB Sit Up