On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24kg
12 Power Snatches 35/25kg
9/7 Calorie Row

Light Option

On the 3:00 x 7 Rounds:
15 AirSquats
8 Power Snatches
9/7 Cal Row

AMRAP 5 min: Max reps of shoulder to overhead

AMRAP in 5 minutes of:
max reps shoulder to overhead

*15 air squats everytime you take a rest. Goal is to get big sets so choose a weight that is on the lighter side.

Clean + push press + jerk complex

Build up to a heavy weight in a complex of:

Clean + push press + jerk

TC: 15 min

3-5 rounds: (super sets)
10-20s. Hollow rocks
15-20 Sit ups
Rest 60-90s.

Single Arm Overhead Carry: AMRAP 5. Switch sides as needed
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Part #1 – On the 0:00, AMRAP 4:00:
400m Skillmill run
15 Burpees
Max Cleans 61/43kg

Rest 4:00

Part #2 – On the 8:00, AMRAP 4:00:
350m Skillmill run
12 Burpees
Max Cleans 70/48kg

Rest 4:00

Part #3 – On the 16:00, AMRAP 4:00:
300m Skillmill run
9 Burpees
Max Cleans 84/61kg

Rest 4:00

Part #4 – On the 24:00, AMRAP 4:00:
250m Skillmill run
6 Burpees
Max Cleans 93/66kg

Scaling options:
1. 50%, 2. 60%, 3. 70%, 4. 80%

4 sets of:
10 Bench press 80/56kg
1min HS-walk for distance (scaled: 1min HS-hold)
Rest 2min

20min Bar MU/ Kipping C2B/ Kipping PU
.
4 Rounds For Quality:

5-8 C2B (strict, chin up grip!)

5-8 Dip (weighted)

5-8 Strict t2B

30s Rest between the movements

60s Rest between the rounds

6 Rounds for Time
3 Squat Snatches @40/30kg
6 Overhead Squats
9 Chest-to-Bar Pull-Ups

TC:16'

For time :

100 DB Snatch 25/17,5kg alternating