Hip thurst,

3 x 6, AHAP

Back squat 8-6-6-10-10

Rest 3min between sets

3 x 12 AHAP

3 km Row
300 DU's or 500 singles
3km Run (to the observation tower)

Time Cap 45 Mins

Option to Run first if it's a big class.

EMOM x 12
power snatch
4x3
4x2
4x1

Back squat
- 1x10@60%
- 1x8@70%
- 1x8@75%
- 1x8@80%

(HATCH) Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

"Flight Simulator"

For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double unders

Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Score is the time on the clock when the last set of unbroken double unders is completed.

Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double unders

Scaled
1-2-3-4....
Unbroken Double unders

TC 12 min

6 rounds for time:

3 Squat Clean 60/40kg
1 Push Press
3 Squat Clean
1 Push Jerk
3 Squat Clean
1 Split Jerk

Rest 1:30 after each round

TC 15min!

Score is total time!

21-15-9
Box Jump 24/20"
DB Snatch 22,5/15kg

TC 5min!

3 rounds for time:

• 500m Row
• 30 KB Swings @ 32kg
• 15 Burpees