Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Russian twists

---

Power snatches

20 x 2 Power snatches @ 65%, lift every :45.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 68%

Deadlifts,
15 @ 45%
12 @ 52%
9 @ 60%
3x6 @ 65%

---

Core:
Sandbag bearhug hold, accumulate 5:00 minutes

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 12 Weighted hip extensions on GHD

3 rounds for quality:
30m Sandbag Bearhug Carry 60/40kg
30m Skillmill Sled Push (10/9)
45sec Sorenson Hold
- Rest as needed

3-4 rounds:
15/15m Single Arm KB Bottoms-up Carry 16/12kg
20 Barbell Bicep Curls 20/15kg
- Rest 1-2min btw rounds

For time:

200 Push-ups

Every 20 reps perform:
1 Legless Rope Climb 4m
10 Abmat Sit-ups
15 Air Squats

Deadlift 2 RM, then 2 sets @ 80 % (choose reps)

Every 3:00 x 5
15/12cal Row
4 BMU
8 T2B
- Try to go UB with BMU & T2B, so that after bmu, you continue straight into t2b.

5 rounds, each round for time, of:
8 Alt. DB Power Snatches 25/17,5kg
12/9cal AB
8 Alt. DB Clean & Jerks 25/17,5kg
- Rest 1min btw rounds

3 Sets of 5 @ 85-90% of 1RM Clean

*2 Inch Deficit

EMOM 20:
Min. 1 | 5-10 handstand push-ups
Min. 2 | 15 sit-ups/V-ups

A,
Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 5 L/5 R for the day.
--then--
4x 5 L/5 R within 20% of heaviest

B,
For time:
50 Double Kettlebell Front Squats, 16/12kg
25 Echo Bike Calories
75 USA Kettlebell Swings
25 Echo Bike Calories
50 Double Kettlebell Front Squats

Goal
Sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Banded Clamshells
35 Seated Banded Hamstring Curls
True Hip Stretch, L 20 secs/R 20 secs