3rounds:
15cal row
15 ttb
rest 2min between sets

1. 4 X 10 DB Incline bench press + 10 Pull-up

2.
4 X 10 Strict dip + 15 DB bench row

3.
4 X 15 Push-up + 10 chin-up

4.
3 X 10+10 DB Bicep Curl + 20 Banded tricep pull-down

5.
Core:
16min, 4x4 rounds, 40s work - 20s rest
1. Chinese plank (bw boxes)
2. One arm KB carry (24kg)
3. Side leg raise
4. Knee raises (dip position)

AMRAP24 in groups of 3, YGIG, divide anyhow
15 no-jump burpee
30 power clean
45 air squat
60 DU / 90s training (i.e. ~30s / athlete) / 120 SU
- rest 60s between rounds

Target: RPE 7-8

5 sets:
2x (1 Snatch Grip Deadlift + 1 Low Hang Snatch Pull w/ pause)
- Start @100% 1RM Snatch and build up by feel
- Low Hang from under the knee
- Pause 3-5sec under the knee
- Rest 2min btw sets

Upper body strength
3x 5-10 strict pull up
3x10 Db bench press
3x 10 barbell row
3x 10 press

2-3reps in tank, rest 1-2mn between sets

Front Squat w/ Pause

5 x 3, 2 seconds pause on bottom.

Go Every 3:00

1hand db thruster
Incline run 50m (50m down)
1hand db snatch
Burpees

21-15-9
(incl. run 150m-100m-50m)

rx 32/28lb

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up-Dog to Down Dog
10 Alt. 90-90 Hip Rotations
15 Banded Ws
-Rest as Needed b/t Sets-