EMOM 60 @ HR Zone 3

1 Minute : 6 Shoulder press, AHAP
2 Minute : Row
3 Minute : 10 Toes To Bar
4 Minute : Echo Bike
5 Minute : 10 CTB
6 Minute : Single CrossOvers

Deadlift

Build to a heavy set of 3 (H3) for the day @ RPE 8 (83-88%)
+
2 x 5-7 @ 85-90%H3

*split both side 3+3 *rack/blocks
3+3@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~71%, rest btw sets 3min

5 rounds for time:
300m Skillmill Run
20 KBS 24/16kg
15 Burpees
10 Box Jumps Overs 60/50cm
- 3min Rest btw rounds

Keep your HR moderate140-160. You should be able to recover during the rest and get your HR under 100 or less, on each round.

3 RND
15 X Trusters (95lbs)
15 X burpees

AMRAP 10
- Kippileuka x 10
- Punnerrus x10
- Rive 2KB x 10
- Russian twist x 20

15-12-9-6-3 FOR TIME
- Thruster 2KB
- Burpee DL

Anaerobic capacity

5:00 Echo bike @ easy
–
2 Rounds, go every 4:00
0:30 Sprint (Echo Bike)
Air bike for recovery
–
5:00 Row @ easy
–
2 Rounds, go every 4:00
0:30 Sprint (Row)
Walk for recovery
–
5:00 Air bike @ easy

Power snatch + hang snatch

8 x 1+1 @ 70%, EMOM

Power snatch + low hang snatch + hang snatch + snatch balance

5 x 1+1+1+1 @ 50%1RM snatch, EMOM

Bench Press

4-4-4-4-4 Go Heavy

Send Off 2:30