10/10 single leg box step ups
10 strict t2b
10/10 kb side bends
10 banded hamstring curls

6x2 Hang Snatch + Snatch (build up to heaviest set)

• Rest 2min between sets

As many Calories As Possible in 12 :

Other : Overhead Hold 60/42,5kg
Other : Bike Calories

You can change as you like

For Time (with a Partner)

Cash-in : 20 Wallwalks
...into
200 Box Jump Overs 24"/20"
150 Wall Balls 20/14 lb
100 Ground-to-Overheads 55/40kg
75 Bar Over Burpees
50 Pull-Ups

Partition the work Any How

TC 30

For time:

1000m row
50 thrusters 20/15kg
30 pull ups

TC 12

4 Rounds for quality

5 Pull-ups
5 Bar Dips
5 Strict T2B

RX is unbroken sets

4 Rounds, 30 s rest between rounds

30 s Shuttle run
30 s Hollow Hold
30 s Single KB FR Hold
30 s Single KB Farmers Hold

3-5rounds:

3-10 strict pull up
3-10 ring dip

10 x E90s squat clean

5x 3 squat clean
5x 2 squat clean

EMOM x 12
3min, 3 pc&jerk
3min, 2 pc&jerk
6min, 1 pc&jerk