Snatch Pull ( reset between reps )

3 x 3 @ 90%
3 x 2 @ 100%
3 x 1 @ 110%

Ft:

10 turkish getups R
25 kb swing
10 Overhead squats L
25 kb swing
10 Overhead squats R
25 kb swing
10 turkish getups L

5 Sets :

15 Banded Lat Pull Down
14 Bicep Curls w/ DB´S, alternating

Go Every 4:00 ( Rest as needed btw movements )

As many Reps as Possible in 10 minutes :

10 + 10 One Arm Push Press w/ DB
20 Kettlebell Swing
30 Sit-Ups
40 Air Squats

AMRAP 10:
20/16cal AB
8 Unbroken Strict Pull Ups
20/16cal AB
8 Unbroken Shoulder Presses 43/30kg

——— Straight Into ———

AMRAP 10:
20/16cal Ski
16m (8/8) KB Front Rack Walking Lunges L+R 24/16kg
20/16cal Ski
16 Box Jump Overs 60/50cm

CHEST TO BAR
4x every 2 min

3 wide grip pull up + 3 normal pu + 3 chin ups

super set
STEP BACK LUNGE
+ GHD hip ext.

4x 10 + 15

45% of 1 RM back squat

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ 68% of 1RM

AMRAP 15

5 Wallball Shots
5 Sit-Ups
5 Burpees
5 GTOH w/ Plate
5 Ring Row

add each movements 5 reps after round.

🍬🍭🍰🍡🧁🥤