Ring Dip Strenght
4-5x6 Ring Dip, add weight if you can
- rest as needed

Box Dip Strenght
3-4x 8-12
- rest as needed

For time:

2:00 ON / 1:00 OFF

4000m Bike Erg
2000m Row
100 Toes to Bar

( 28 - 38 )

Warm Up
2 rounds
1:00 rowing
1:00 ski
50 single unders
3 inch worm with push ups
6 burpees
3+3 lateral box step ups
6 box jump overs
12 db snatch
12 wall squats

Metcon
Emom 10
odd: Burpee box jump overs x 7 reps @50/60cm
even : DB Snatches x 14 reps @22.5/15kg

rest 5 min

Emom 10
odd: Bar Facing Burpees x 7 reps
even : TNG Power Snatches @42.5/30kg x 7 reps

rest 5 min

Emom 10
Odd: Double Unders x 30-50 reps
Even : THRUSTERS x 7-10 reps @42.5/30kg

Midbody work
3 SETS
10 v-ups
10 reverse crunch
10+10 kb side bents @24/16kg
20 landmine twits @10/5kg
rest 1-1.5 min

Cool down
2-3 min light cardio
1+1 min calf strech againts righ
2 min deep squat hold move weight ankle to ankle every 5-10 sec
2+ 2 min banded bullystrech
1 min cobra to downdog
1 min prayer pose strech

Standing Banded Abs: 3 x 10. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 Rounds :

1:00 Bike
1:00 Row
10 Straight leg sit ups

AMRAP 10min

5 Power Snatch
5 Squat Snatch
5 Overhead squats

60/42.5kg

500m row
then
2 ends 3 of each
reps of
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch

20 Mins to find daily max
to squat
mark 3 of your heaviest

3 rounds:

10 Box Step Ups
8 Russian KB Swing
6 Burpees
3-5 Strict Pull Ups

1:00 Pass Through
1:00 + 1:00 Around Worlds
1:00 Lat Stretch
1:00 Russian baby Makers
1:00 + 1:00 Calf Stretch

4 x 6 V.1/120s