1-2x400m (-3-5s)
Rest 1:2

2x800m (-8-0s) /2x600m (-6-0)/1x1200m (-4-(+4s)
Rest 1:1

Rest day - what did you do?

For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups

Time Cap: 14 mins
Barbell load should allow sets of 7-10 reps unbroken

Extra :
Banded Overhead Triceps: 2:00 x max reps.

In 20min:
Buil up to days heavy 4 rep OHS

EMOM 54 min
1. 3-6 MU/C2B
2. 6 hang cluster 60/40kg
3. 9 bar over burpee
4. 50 DU
5. 20 hollow rocks+ 6crunch
6. 10-20 kHSPU
7. 10 Oh lunges (heavy DB)
8. 10-16 T2B
9. REST

In 15min:
Find your days 1 rep max Bench Press

Strict press
4x 6 (65-70% of 1RM)
Push press
4x4 (70% of 1RM)

21-15-9
DB snatch
Box jump over

1A) HAND STAND 5X30 S
1B) STRICT C2B + NEGATIVE 5X6 + 10 S

On the minute for 4 min
5 power snatch @50% 1RM
1min rest
On the minute for 4 min
4 power snatch @60% 1RM
1min rest
On the minute for 4 min
3 power snatch @70-75% 1RM
1min rest
On the minute for 4 min
2 power snatch @80-85% 1RM
1min rest
On the minute for 4 min
1 power snatch @90-100% 1RM

00:00
21-15-9
pull up
kbs@32/24kg,

10:00
21-15-9
row
kbs @32/24kg

Targets under 5min Time cap 7min