Rower Hamstring Curls: 3 x 10 3s in 3s out. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

6 Rounds For Time:
250m Skillmill Run
20/15cal Row
10 Burpees Over Rower
Rest 1:30 btw sets.

These are sprints. Increase intensity through the round, so that 10 burpees is an all out effort each round.

Every 2:30 x 5
2 Snatch Balance + OHS + 2 Snatch Balance
- Start @70% of 1RM Snatch. Increase load each round and build to a successful max complex for the day.

5 sets of Snatch
Set 1: 3 @75%
Set 2: 2 @80%
Set 3: 2 @85%
Set 4: 2 @85%
Set 5: 2 @90%

• Rest 2-3min btw sets.

3 RFQ:
1min Row
10 Inchworms
10 Snatch Grip Strict Press
5 Snatch Balance
5 OHS

1st round w/ stick and then switch to a barbell.

Every 3:00 x 6
5 Strict Chin Ups
7 Bench Presses 70/50kg
9 Hang Power Clean 43/30kg
Score: Your slowest round

E2MOM for 12:00 (6 rounds)
10 deadlifts 135/95
10 bar facing burpees

Rest 2:00

@14:00
40 deadlifts 165/125
40 bar facing burpees

*score is how long it takes you to complete 40 deadlifts and 40 bar facing burpees

For Time:
20 reps of:
- WB 9/6kg
- Box Jumps 60/50cm
- KBS 24/16kg (US)
- Burpees

Rest 2:00

15 reps of:
- WB 9/6kg
- Box Jumps 60/50cm
- KBS 24/16kg (US)
- Burpees

Rest 1:00

10 reps of:
- WB 9/6kg
- Box Jumps 80/60cm
- KBS 32/24kg (US)
- Burpees

20/15cal AB / Ski
60 DU
10 Alt. DB Hang Snatch 25/15
2 Rope Climbs 4m (no jump)

Goal: 4+ Rounds

2 Rounds:
10 Alt. Shoulder Taps (tall plank)
10 Push-Ups
10 Scapula Pull Ups
10 Banded Face Pulls
5 Barbell High Pulls, Pause On Top
5 High Hang Muscle Clean (slow & controlled)