In 20min:

Overhead squat 3-3-3-1-1-1

6-8 x 2-position snatch

• floor
• above knee

Switching A & B & C
A. 15m HSW (max 1 Min) 4 wall climbs
Max bike erg cals

B. 14 hang KB snatches 7/7
10 T2B
Max burpees

C. 15 DB push press
Max cal row

36 Mins total so run through this 3 times.

Order can change if a big class and you can start on rest if needed.

5x3 Back Squat
80% throughout if possible.

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy.

20/15 cal Row
10 DB floor press 2x22.5/15kg
5 bar Mu or 10 pull ups scaled

Work in pairs, switch after a full round. Goal is 2-2:30 per round.

Bent-Over Row + RDL

4 x ( 5 + 8 ), AHAP

SO 2:30

8 x E2MOM:
1. 3 strict pull up (1-2 reps in the tank)
2. 8 double DB/KB floor press (3-4 reps in tank)

Alternate
1. 1-3 strict MU or 5-8 strict C2B or pull ups
2. 15 sit ups
3. 30-50 DU's

Back squat 5x1 90%

Keep it safe and have spotters