Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time:
1600/1300m bike erg
20 Overhead squats 40/30kg
10 Strict chin-ups

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Bonus:

4 x 15+15, 1-Arm single dumbbell bench press
3 x 20 Snatch grip bent over row, empty barbell.

Core:

3x
18 V-ups
12 Hanging knee tucks
20 Heels over object taps

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