-2 high hang squat snatch

2-3rounds

10-15 snowangel
10+10 suitcase deadlift

EMOM 12

1 Minute : 15 Kettlebell Swing
2 Minute : 5 Strict Pull-ups / 10 Ring Rows
3 Minute : 0:40 Plank Hold

A: Find daily max of the following complex
1 power clean
1 push press
1 push jerk
1 split jerk

B:
Every 3 mins x 5 sets
5 push press
10 front squat
15 Deadlift
20 Double Under
Weight @60/43kg

Goal : sub 2 mins each set

"Karen"

For Time :

150 Wallball 20/14p

TC 15

Amrap 5min
1)
10 air squat
10 jumping jack
*
2)
10 sit up
10 mountain climber
*
3)
10 reverse lunge
10 superman
*
rest 2min between amraps

Back squat

Build to a heavy double (H2) for the day @ 86-90% (RPE 8/2 RIR)
+
3 x 2-4 @ 90%H2 (2 RIR), rest 3:00 b/t sets

Alternate B1/B2

B1. Strict press, Rest 1:00-2:00 before B2
Build to heavy 5 (H5) @ RPE 9 (82-86%)

B2. Strict chin up, Rest 2:00 before B1
Build to heavy 5 (H5) @ RPE 9 (82-86%)

BENCHMARK
For time:
21-15-9
Squat cleans (42,5/60 kg)
Strict ring dips

For time:
21-15-9
Hang squat cleans
Foot-assisted ring dips

AMRAP 12 IGYG

1-2-3-4-5... Wall Walks
10/7 Calories Row