A. 5RM TNG Snatch

B. For time:
100 Double Unders
80 Wall Ball@9/6kg
60 Shuttle Run
40 T2B
20 HSPU

A. Push Press 3RM

B. 21-15-9:
Pull-up
Handstand Walk meters

C. 50 Back Extension

A. Back Squat 10-1-10-1-10-1 (60-80%)

B. 400m Walking Lunge - every minute start with 3 burpees

A. For time:
400m Run
21-15-9 Deadlift@100/70kg

B. For time:
400m Run
3-2-1 Rope Climb

C. For time:
400m Run

A. EMOM 12:
Odd: 3-5 Bar MU's
Even: 10-15 Wall Ball@9/6kg

3mins Rest

B. EMOM 12:
Odd: 3-5 Bar MU's
Even: 30-50 DU's

3mins Rest

C. 10 Hollow Rock
10 V-ups
10 Tuck-ups
10sec Hollow hold
Rest 1min
x 2-3 sets

A. Front Rack Walking Lunge 10RM

B. Leg Matrix
24 Squat
24 Lunge
24 Jumping Lunge
24 Jumping Squat

A. 21-18-15-12-9-6-3:
Strict Press@40/30kg
T2B

B. 400m Farmer Walk@2x24/2x16kg

A. SKILL
Rope Climb

B. For time:
25 Deadlift@100/70
100 Thruster@empty BB
25 Deadlift@100/70

A. For time:
10 Power Clean@70/45kg
50 Du's
20 T2B

then,

10 Front Squat@70/45kg
50 Du's
20 Box Jump

then,

10 STOH@70/45kg
50 Du's
20 Pull-up

A. EMOM 12:
0-3: 12 Snatch@30/20kg
3-6: 7 Snatch@50/35kg
6-9: 4 Snatch@65/42.5kg
9-12: 2 Snatch@75/47.5kg

B. 10 T2B
10 KB swing@heavy
X 5sets