Strength( 20 mins )
4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
b,
Bird dog row x 10/side

Complete in superset!

5x per arm
5 KB Snatches
5 KB Hang Squat Clean
5 KB Thrusters
5 KB Shoulder to Overhead

20 minutes for Quality.

3-6 Ring Muscle Up
5+5 Heavy Dumbbell Snatch
40/30 Cal. Ski

5 sets of 3 squat clean and jerk

AMRAP 8:
4-4 DB hang clean and jerks @30/15
8 box jumps

8 Bench Press
10 Ring Row
12 Swing
48 double under

AMRAP 14min

45s. Row - Spider lunge w/ twist
45s. Row - Reverse Lunge w/ stretch
45s. Row - Scale w/ stretch

• 2 rds:
  6 Muscle snatch
  6 Power Snatch balance
  6 Good morning
  6 Back squat

• Mobility...

EMOM 20'
1- 12 DB bicepes hammer curle
2- 45"" Sled Push
3- 12 DB Skull Crusher
3- 12 GHD sit Up/ 14 V sit Up
4- 12 DB Squat

Front squat 5x3
Handstand hold practice

1 Split Jerk
- Keep weights moderate.
- Focus on speed & technic.

1+4
1+4
2+3
2+3
3+2
4+1
5+0
- @65-70% of 1RM
- New set every 150sec.
- NO tng