2 min on, 2 min off at consistent pace for 40 minutes (total 2 sets):
Station 1: row for meters
Station 2: 8 box over jumps, 10 DB thrusters
Station 3: 15 cal bike, 15 med ball cleans
Station 4: 10 burpees, 30 s hollow hold
Station 5: 60 m walking lunges

Snatch 1RM

Muscle snatch 3x5

4 rounds

2min Work
1. Ski
2. Box step overs
3. Slamball
4. Db hang clean and jerk
5. Rest

Front squat

6 x 3 @ 75+%, go every 2-minutes

A,
Daily max from rack :
1 behind the neck split jerk
1 split jerk
1 front squat
1 squat clean

B,
EMOM 16 mins
1. 12 Push press @50/35kg
2. 50 double under /40” amrap DU
3. 12 Front squat @50/35kg
4. 12 no push up burpee
Choose a weight you can do all sets unbroken so use light barbell !!!

EMOM 10 (2rounds):
9/7 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

EMOM 10 (2rounds):
11/9 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

EMOM 10:
Odd: 3-5 SHSPU
Even: 40 DU

A,
For time:
50 Clean & Jerks@84/57kg
75 Toes-to-bars

Complete in any order you like to accomplish the work

Goal: Sub 20 min

B,
5 rounds for quality of:
3 Strict Ring Pull-ups
3 Ring Muscle-up Transitions
3 Ring Dips
Rest 2 mins

Rest 1:30-2 mins.

5 sets of 2 Clean Pulls w/ 5sec Pause On Top Of Knee @100-110% 1RM Clean
- Rest 2min btw sets

2-4rounds:

10 snowangel
8+8 seated press
8+8 Db row