4 rounds:
15/12cal row
3 touch and go squat snatches @65/45kg
4 high box jumps @75/60cm
- 1min rest between rounds

Snatch

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1+1 @ 66+%, Go every 1:30-2:00

E2MOM x8 alternating
A) 8 BB tempo floor press x1x1
B) 8-10/side sideplank hip touch

Rope climb efficiency
1. 2 x 1 Jump on the rope + 5" hang
2. 1-3 rope pull up (opt. : feet supported )
3. 2-4 leg raises on rope
4. 1-2 seated hooking practice
5. 3 x 1 jump on rope + hook + stand

AMRAP 8

4 + 4 Hang KB Snatch 16/12kg
20 Air Squats
10 Sit-Ups

Bench Press

6-6-5-5-4-4

After Each Set one arm DB Row 5 rep each. ( No support )

Go every 3:30

AMRAP 40

Bike Erg 1000m
30 Box Step-Ups 24/20"
30 Kettlebell Swing 24/16kg
15 Squat w/ KB 24/16kg

Rest 2:00 between rounds.

For time :

750/700m Row
30 Deadlift DUAL DB`S 24/16kg ( 48/32kg )
20 Air Squats
10 Burpees

TC 8

5x6 push jerk
~75%

3x3 paused split jerk
-increase from last week
-2min rest
-moderate