5 rounds (20min):
Min 1: 30 DU
Min 2: 5-10 Pull-ups
Min 3: 5-10 HSPU
MIN 4: Rest

AMRAP 12
10/8cal Row / 200m Run
6 DB Hang Cleans 2x20/15kg
6 DB STOH 2x20/15kg
30 DU

3 rounds:
50m Walking Lunges
40m KB Front Rack Carry 2x24/16kg
30 Push-ups
- Even though this is for time, focus on continuous quality movement and breathing

5 rounds for time:
15/12cal Row (sprint)
30m Walking Lunges 20/15kg DB
1min Rest

4 sets:
20/20 Single Leg Landmine RDL
- Focus on feeling glute and hamstring
- Rest 2min btw sets

4 gigasets:
10 Rower Slider Hamstring Curls (or :30-45 Heel Bridge)
10 Hip Supported Toes Elevated Double DB RDL, choose load
15m SA OH DB Walking Lunges 20/15kg (7,5+7,5m)
- Rest as needed

4 rounds:
50 DU
10 HSPU
TC 8min

EMOM 8:
3 Power Cleans @50/35kg
5 Air Squats
7 Push-ups

In 15min:
Build to days heavy 1 Muscle Snatch

EMOM 5:
1 Power Snatch @days 1RM Muscle snatch

• Rest 2min

EMOM 5:
1 Power Snatch
- Build by feel