*AHAP
*3min rest

Every 2:00 x 10:
1 Snatch
- Start @50% and build by feel, but no misses!

4 sets:
25 Hollow Rocks
1min Rest btw sets

Monostructural Intervals

15 rounds for distance (1rnd = all 4 machines):
:30 ON / :30 OFF
- Rowing
- Ski
- Run
- Assault Bike

3 Sets:
12 Barbell Hip Thrusts w/ pause at the top
25 Superman Rocks
1min Double KB Front Rack Hold
- 2min Rest btw sets

6 sets of Snatches
Set 1: 3 @72%
Set 2: 2 @75%
Set 3: 1 @77%
Set 4: 3 @75%
Set 5: 2 @77%
Set 6: 1 @80%
- 2min Rest btw sets

For time w/ partner:
80 WB 9/6kg
80 Box Jump overs 60/50cm
80 Wall Balls
80 Abmat Sit-ups
80 Wall Balls
80 Pull-ups
- Split reps as desired

AMRAP 10:
:30 ON / :30 OFF
Alt. btw DU & Burpees (5 sets both)
Score: Total reps

Accumulate:
5min Forearm Plank Hold
- Everytime you break 50 Walking Lunges

-15 hspu
-15 t2b/ 25 leg raise
-15 box jump overs
-15 double KB C&J
-15 double KB box step overs
-15 cal ski/ ab (alternate) OR 20cal row