Block power snatch (above the knee) + block snatch + OHS

6 x 1+2+2 @ 70-75%, go every 90-seconds to 2-minutes

4 x 1+1+1 @ 75%+, go every 60 to 90-seconds

In teams of 2 (You go, I go)

In 12 mins:
3 rounds of
24 calories bike/row/ski
24 box jump step downs@60/50 cm
24 dumbbell snatches@22,5/15 kg
In time remaining:
Max box jump step downs

-rest 3 mins-

In 10 mins:
3 rounds of
18 calories bike/row/ski
18 box jump overs@60/50 cm
18 dumbbell goblet lunges@22,5/15 kg
In time remaining:
Max box jump overs

-rest 3 mins-

In 8 mins:
3 rounds of
12 calories bike/row/ski
12 burpee box jumps@60/50 cm
12 dumbbell clean and jerks@22,5/15 kg
In time remaining:
Max burpee box jumps

Tabata: banded pallof press

3 rounds
6 + 6 cuban press
16 windshield wipers
40m pinch grip carry

3 rounds
12+12 side plank rotations
10+10 crossing leg box step up
20-30sec pinch grip hold

Tabata: barbell side bent

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed.

Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

20 cal c2bike
40 kb swing
20 cal ski
40 wall ball
20 cal air bike
40 sit up
20 cal row
40 slamball

21-15-9 for time:
- Deadlift
- Box Jumps 60/50cm
- Cal Row

M: 95 / 105 / 115kg
W: 65 / 73 / 80kg

5x15 TnG Power Snatches 35/25kg
- Rest :30 btw sets
- Goal is to go unbroken sets

A)
3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets

B)
5min Butterfly Kip Practice

C)
AMRAP 5:
- C2B
Score: Total Chest To Bars

20-30min of Zone 2.
Choose between a Row, Bike, Ski, Or Run
- This should be EASY work as in RPE of 3-4