For time RX´d

3rounds:
200m run
12 ttb
6 squat snatch @60/40kg

rest 5min between workouts

3rounds:
200m run
3 rope climb
3 squat snatch @70/50kg

Target under 7, time cap 10min

For time:
21-15-9
T2B
20 wall ball

*This workout should take you 6-8 minutes

Power snatch
E1,5MOM, 6 sets
1 Pause power snatch* + 2 Power snatch @60-70% 1RM PS

• 3 sec pause at knee and 3 sec pause in catch

Bulgarian split squats
4x6 each side

*Use DBs in each hand
*Rest 2-3 min between reps

EMOM9

A) 10 Rockin plank, rest of time plank hold
B) Superman hold
C) Rest

EMOM20:

A) 60s Row
B) 20 Air squat
C) 100m Run
D) 10/15 Push-ups

5 rounds for time:
15/12cal Ski
15 DB Skull Crushers
5-8 Dips
- Rest 90sec btw sets

1000m Row (moderate)

Rest 1min

5 sets:
200m Row (fast)
- Rest 20sec btw sets

Rest 1min

1000m Row (easy, cooldown)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3 rounds:

10 snowangel
10+10 Db row
10+10 suitcase deadlift