AMRAP 30' of
800m run
2 rounds of
20 Deadlifts 60/40kg
10 Push Presses 60/40kg

10-10-8-8-6-6-4-4-2-2
Strict pull-ups – Alternating sets between overhand and underhand grip.

This is meant to be unbroken. Make sure you get enough rest in the early sets to finish, or scale accordingly.

4 rounds for load and quality
Every 90 seconds for 18 minutes

0.00 : 12 +12 steps Overhead walking lunge with kettlebells or barbell
1.30 : 10-15 x Weighted Situps
3.00 : Side bend 10+10 (kettlebell or plate)
4.30 : 12+12 steps Overhead walking lunge
Etc..

Rest day!

Tuesday:
High Hang Full Snatch- Work up to 50% of 1RM Snatch then:

10 Min EMOM
High Hang Snatch
2 Reps each round
Work on speed under the bar

Metcon:
8 Minute AMRAP
-100m Run
-8 Hang P. Snatch 95/65

Score:Rds+Reps
PostWOD: 2 Rounds
30sec pigeon pose
30sec wall hip opener
10 banded g,mornings

21thrusters 30kg/15kg
10 boxjumps 60cm/50cm
30 cal row
15 thrusters 45kg/30kg
10 boxijumps 60cm/50cm
20cal row
9 thrusters 60kg/45kg
10 boxjumps 60cm/50cm
10 cal row

3 rounds
10 HSPUs
10s L-sit
10 pistol squats/alternating

BS: 5x3

10′ to find a heavy
8rm Deadlift

• then

10′ to find a heavy
6rm Pull Ups

15-12-9

Deadlift 315/205lbs
Burpee box jump-overs 24/20″