Front squat 1x4, 1x3, 1x2, 1x3

1:00 Active Samson
1:00 Front Rack Stretch on Box
1:00 Banded Triceps Stretch ( each )
1:00 Pigeon ( each )

3 rounds :

10 Flyers on bench
10 Bench Dip
20 Double Unders
1:00 Cardio

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Muscle Snatch
5x every 2 min
2 reps @ 80% effort

3x1@max

GF chipper (modified)
9 front squats, 70/55kg
9 handstand walks, 7.5m = 1 rep
15 front squats, 70/55kg
15 chest to bar
21 front squats, 70/55kg
21 handstand push-ups
time cap 15 min

Deadlift, TNG

10-10-6-4-2-2

Go every 2:30

In 20min:
Build up to a heavy 3 rep Power Clean & Push Jerk

E3MOM 4 Rounds for :

10 Heavy Kettlebell Swing
5 + 5 Dumbbell Row
10 Box Step Ups

Deadlift

4-6-8-4-6-8

Go Every 3:00

Amrap 8 min x3
Rest 4’ btw

7 Hspu / Box hspu
9 dbl KB dl@32/24
27 DU

7 Hr push up
9 dbl DB hang snatch@15/10
27 DU

7 Burpee
9 dbl DB bent over row@22,5/15
27 DU