For Time:
30 WB 9/6kg
30 Pull ups
30 DL 80/55kg
30/24cal Row
30 Hang Power Cleans 50/35kg
30 STOH 50/35kg
30 Box Jump Overs 60/50cm
30 DU

3 x AMRAP 5
10 DB Hang Squat Cleans 20/15kg
10 Burpee Over DB
10 Push Ups

• Pick up where you left off.
• Rest 1min btw amraps.

6 Sets Of Power Snatch
Set 1: 3 @65%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 3 @70%
Set 5: 2 @75%
Set 6: 2 @80%
- Rest 2-3min btw sets

Low Angle Banded Facepull: 4 x 25. Rest 60s.
+
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for time of:

• 30 pull-ups
• 400-meter run

7 Rounds For Time:
15/12cal Row
200m Skillmill Run
1:30 Rest btw rounds

6x2 Hang Power Snatch + Power Snatch + OHS @70% of 1RM PS
- Rest 2min btw sets

40 floor wipers 60kg/40kg
40+40 side crunches
40 mountain climbers
40 russian twists 10kg/5kg
15 box over burpees

3 Rounds:
20sec/20sec Mixed carry (Farmers and front rack)
20sec Rest
20sec/20sec Mixed carry (Front rack and OH)
20sec Rest
20sec/20sec Mixed carry (Farmers and OH)
60sec Rest

For Time:
5 x 1000m Row @ 2K pace
1:1 ratio
- During the rest complete
10 Burpees
20 HRPU