Max kcal with assault air bike in 5 minutes

Deadlift 2 RM, then 3x2 @ 85 %

Pull up 3 x 3

First week RPE 7 - 8
Second week RPE 8 - 9
Third week RPE 9 - 10

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s
2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
*No prescribed weight

WOD

3 rounds for time
30-50 double unders
4+4 single arm DB OHS @17.5-22.5/25-32.5 kg
rest 3 min

3 rounds for time
30-50 double unders
8 db squat snatches alt hand

Little Challenge with heavyish DB. It may feel "hard to start but I think its actually almost easier to do single arm stuff with movements what ask range of motion. Somehow it settles weight in place better..
target time each part is 3-4 min .
Score is total time including rest.

Bench press 6-5-5-4-4 reps
Every 2.5 min

4x5 OHS w/ bands and KB's at the end of barbell
- Go light and focus on your movement and the stability of your shoulders
- Rest 1-2min btw sets

5 sets of Power Snatch off Blocks.
Set 1: 3 @55% of 1RM Power Snatch
Set 2: 3 @60%
Set 3: 3 @65%
Set 4: 2 @70%
Set 5: 2 @75%
- Blocks so that the barbell is just above the knee
- Rest 2-3min

12:00 For Quality
10m Bear Crawl
10 Ring Biceps Curls
10 Box Jump Step-downs.

Superset!
4 sets!

Front Rack Shin Box to Cossack Squat x 6 each.
Rest 60s.
Half Kneeling KB Windmill x 8 each
Rest 60s.