10 Rounds for time

9 Thrusters @ 43/30kg
35 Double-unders
1 Rope climb

Target time. < 15:00 CAP 20:00

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

50 minutes of :

5 Minutes Cardio ( HR Zone 1-2 )
7 - 10 Strict TTB
7 - 10 Strict HSPU ( pause on bottom )
5 Minutes Cardio ( HR Zone 1-2 )
10 + 10 Banded Hamstring
10 + 10 Banded Triceps Press

2 sets for time:
3 rounds:
3 OHS 43/30kg
9 WB 13/9kg
12/10cal Ski
- Rest 2min btw sets

3 rounds for time
120 double-unders/single-unders
1000m row/ 2000m bike
800-m run (scaled 400m run)

Back Squat

6 x 4 @ 73%+

Go Every 3:00

5 Rounds for time:
15 GHD Sit-ups
10 Handstand Push-ups

5 rounds for time:
14 Alt. DB Snatches 22,5/15kg
10 Pull-ups

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

Paused back squat

5 to 7 x 3 @ 72+%, go every 2:00-3:00

– Start @ 72%1RM back squat then build up over the sets IF moving well
– Pause for 3-seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition