5 rounds for time:
10 L/10 R Single Arm DB STOH 20/15kg (pick a challenging weight)
Rest 30 secs
15 Burpees (all out)
Rest 30 secs
- Goal is to go unbroken sets on the DB, but challenge yourself under fatigue! Give everything you got on the burpees and try to maintain the same pace every round and see where you crash and burn!

For Time light KB FRAN

21-15-9
DBL Kb Thruster
Pull Ups

@20/12

Weighted Straight Leg Sit-ups: 3 x 10 each. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1:00 Pass Trough
1:00 Around Worlds
1:00 + 1:00 Lat Stretch
1:00 Knuckle Drags
1:00 Russian Baby Makers

4x
2min SkiErg
2min Echo Bike
2min Row
2min Rest

Squat Snatch

1 x 3 x 40%
1 x 3 x 50%
1 x 3 x 60%
1 x 3 x 75%
1 x 2 x 80%
2 x 1 x 85%

Snatch Balance

4 sets:

5 Snatch Balance 30 - 40%

4 rounds :

20s side plank ( L )
20s side plank ( R )

into...

20s Banded Pull Apart
10s Rest

into....

20s Banded Goodmorning
10s Rest

1:00 + 1:00 Barbell Forearm Smash
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Couch Stretch
1:00 Russian Babymakers

Warm Up
Band Pull Aparts + Banded Hip Activation
then
3 rounds
:40 sec of easy/mod/fast row
6+6 plate halos
6 plate ground to overhead
6 plate goblet hold thrusters
3 inch worm with push up + :20 HS Hold
6 scap pull ups + 6 kip swings
then start to climb for workout weight of c&j and test movements

Metcon
8 min AMRAP
2-3 Bar muscle ups / Banded bar mu / burpee pull ups
10-12 Wall balls
2-4-6-.. Power Clean&Jerk @60/42.5kg

rest 3 minutes

8 rounds 40s on / 20s off
Row For Calories

rest 3 minutes

8 min AMRAP
8 DB snatch, alt hand @ 22.5/15kg
8 Box jumps, 60/50cm
8 Hspu (Kip or strict)

rest 3 minutes

8 rounds 30s on / 15s off
Bar Facing Burpees

Cool down
3-5 min light cardio
1-2 min couch strech each side
1-2 min prayer pose strech (deep breaths during it)
1-2 min upper trap smash with lacrosse ball or with bar on rig and roll under it.