A: Push press – split jerk 5x2
B: Clean doubles up to heavy
C: 7’ EMOM: TNG snatch x5

Push press 5x5
CNJ 6x2
Back squat 5x5

A:
Hip snatch – hang snatch
B:
Squat clean 2RM
C:
Back squat

3 Rounds for Time;
15 Strict Pull-ups
15 Burpee Box Jumps w. step down
15/12 Calorie Row 10/8 bike/ski

Time Cap : 15 mins
Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

EMOM: 10
odd : Back squat x 3 @80-85%
even : 1-2 legless rope climb / normal rope climb

EMOM 8
odd: 6-8 strict HSPU
even: 2 legless / normal rope climb

Turkish Get up doubles ( 15 mins )
4 sets
- 2 unbroken set per side
- choose weight accordingly

3 rounds for time
15 Calorie Row
15 Thrusters @42.5/30kg

Rest 5mins

3 rounds for time
15 Overhead Squat @42.5/30kg
15 Calorie Assault Bike or Row or Ski

Goal: under 7mins each wod
Timecap: total 20 mins

Skill
A:Kipping HSPU (10 mins)
B:Snatch technique (10 mins)

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2-3min