30s on - 30s off for 5 rounds:
a) Toes to rings
b) alt. Pistol squat
c) ring dips
d) rope climb
e) rest

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press@22,5/15kg
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

3 Rounds

20 Shoulder Taps
5 Box Jumps
5 + 5 One Foot Hip Thrust
3 Shoulder Press
3 Split Jerk
3 Front Squats

6 Sets :

Set 1 : 5 Power Snatches @ 65%
Set 2 : 5 Power Snatches @ 75%
Set 3 : 5 Power Snatches @ 78%
Set 4 : 5 Power Snatches @ 78%
Set 5 : 5 Power Snatches @ 78%
Set 6 : Max Power Snatches @ 78%

Rest 1:30 Between Sets.

• Touch and Go

• Score total reps completed for your max set.

Shoulder Press 6 RM

Strict CTB 3 x Max Reps

Chest Supported Dumbbell Row 4 x 6 Rest 2:00

Pike Push-Ups 3 x 15 ( Deficit )

Every 2minx5
9 burpees to target
Max unbroken pull ups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Warm up
3 mn cardio
then 3 rounds of
5/5 Reverse Lunges + knee raises
5/5 upright row
5/5 single arm press
5 push up to downdog pose

Metcon
5 rounds
8-12 db snatches
8-12 kipping pull ups
8-12 db hang clean&push press
8-12 calories of assault bike or ski
Alt time full round with partner
db movements alternating hands
40-60 reps of each movement

Midbody
2-3 rounds
24-30 weighted medball twits + 12-16 alt leg v-ups
rest 1min

Back Squat

5 x 3 @ Moderate

Go Every 3:00