A.) Snatch Waves

Wave 1
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Wave 2
3 reps @75-80%
2 reps @80-85%
1 rep @85-90%

B.) Gymnastics EMOM 9
10 Alternating DB squat snatch (5/5)
10 C2B
8 kipping ring dips

20-22.5 // 15kgs

C.) Ergo Conditioning week 2
3 rounds
2,5 min bike erg meters
1 min rest
2,5 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min