C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

EMOM 12min:
1-3: Snatch x1 (75%)
4-6: Snatch x1 (80%)
7-9: Snatch x1 (85%)
10-12: Snatch x1 (80%)

10:00 to complete:

100 Double-Unders
50 Wall Balls

With the remainder of the 10:00 complete max reps of:
Toes-to-bars

21-18-15-12-9-6-3 unbroken T2B for time

• if you are unable to complete a set unbroken, you must run 200m and continue there where you stop.

"LEWIS"
100 X Squats
5 X Muscle-ups
75 X Squats
10 X Muscle-ups
50 X Squats
15 X Muscle-ups
25 X Squats
20 X Muscle-ups

For time:
- 10 X Snatch (60/40kg)
- 20 x STOH (60/40kg)
- 30 x TTB

For time (Cap time 45min)

• 1 km run
• 25 Burpees
• 1 km run
• 50 Pull up
• 1 km run
• 75 push up
•1 km run
• 100 squat

For Quality

5 Rounds

25m Sled Push
10 GHD Situps
50m Farmers Walk

21-15-9

Deadlift (100/70kg)
Run 400m

EMOM 15min (3 rounds)

Clean x1 (70%, 75%, 80%, 85%, 90%)