3 rounds
10/8 cal bike or row
10 passthroughs

Pendlay row
5 reps x 5
Rest 1:00 between sets

14 MIN EMOM
ODD 4 BAR MU / PULL UPS
EVEN 5 OHS 60KG/40KG

Basic Condition 2 Rounds

15 min Bike
15 min Row
15 min Ski

EMOM 20

1) 8 Ring MU
2) 15 Wall Balls 12/9
3) 10 high box jump over 30/24"
4) rest

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• ring MU can be jumping ring mu or low ring turn overs
• scale reps not movement

set BB at top of the knee
3x3 74%
rest as needed, no fails

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @80% of snatch

3-4 Rounds (for quality)
10 Single Arm Kettlebell Sotts Press (each side)
10 Tempo Pistol (each side) (2:0:2:0)
20 Freestanding Shoulder Taps (each side) (OR Againts wall)

For time :

50 DU ( Unbroken )
5 Squat Snatch 80/65kg ( Teens 70 )
20 HSPU
50 DU ( Unbroken )
3 Squat Snatch 90/70kg ( Teens 75 )
15 HSPU
50 DU ( Unbroken )
1 Squat Snatch 100/75% ( Teens 80 )
10 HSPU

TC 8

For time:
60 x jump over barbell
30 x deadlift
30 m walking lunges 2x24/16 kg
30 x ground to overhead kb 16/12 kg
30 x sit-up 15/10 kg
30 x ground to overhead kb 16/12 kg
30 m walking lunges 2x24/16 kg
30 x deadlift
60 x jump over barbell

TC 25 min

21-15-9:
Squat Snatch (40/30kg)
Chest to Bar

(Time cap: 8min.)