3-5 Rounds for quality:

5 Dragon Flags
8/8 Side Crunsches
10 Weighted Leg Lifts
10 Upper Supermans
10 GHD Situps (MedBall)
6/6 Scopions
10 Knee-Hugs
10 Back Leg Lifts
20/20 Chinnies

W.ring dip: 3x10

EMOM x10:
2 Front squat

20 min to work on snatch technique. Use light weights!

Overhead Squats
5-5-5-5-5

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds
8 decline push ups
8 bent over row
10 v-ups

high hang clean(hold catch for 2 sec) 3x2-form work(6)
hang squat clean(hold catch for 2 sec)3x2-form work(6)
clean-5x1 work up, keep form or stop climbing(8)

Fitcamp
500m row
40 step ups
30 cal airdyne
20 dumbbell push press
10 walkouts
20 dumbbell push press
30 cal airdyne
40 step ups
500m row

Metcon
Emom 14
Even-3 cleans @70% of one rep max
Odd-6 jings + 8 single arm db jerk 45/30

Metcon-comp
Emom 14
Even-1 clean @85% of one rep max
Odd-1 legless rope climb+5 deficit hspu 4/3 inch plate.

Finisher
1 min side plank
front rack mobility
tricep bar smash
low back smash

60 GHD-sit ups (not for time)

DL: 3x10

In teams of two alternate 3 rounds of both amraps:
A): 4 min run
– 2 min rest –

B): 4 min amrap:
15 cal ski
10 med ball cleans 9/6 kg
10 back extensions
– 2 min rest –

SP: 3x10