Muscle Snach + Overhead Squat 4 x 2+2 @ 85-90% of muscle snatch 1RM

3 rounds for distance:
3min Row, 5K +2s
Rest 1min
1min Row, 5K -2s
Rest 1min
1min Row, 5K -2s
Rest 30 secs
1min Row, 5K
- Rest 2min btw each round.

Work up to a heavy clean from the high-hang

AMRAP 12

2000/1800m Row
150 Double Unders
Max Distance Handstand Walk

• We are definetly going to want to push the rw here but should aim to hold a pace that is slightly slower than out 2k pace ( 3 - 5s slower per 500m )

• If we know the double unders are going to be difficult to finish around 3:00 let's aim t break these up from the start with 5s breaks between sets. Think sets 25-50 reps. If needed are no problem for you, hold on for 1 unbroken set or 2-3 big set.

• Once we get to the HSW we will need to see what's there. Some athletes may need to go 2-5m at a time and some will be able to get 10m at once.

Build To A Heavy Single

• We aren't necessary looking to PR today. Just build to something that feels heavy for today.

Row 1000m
....
3 Rounds

0:30 Free HS hold Practice
30 Single Unders
5 Hang Muscle Clean
5 Shoulder Press

A,
Hang Clean & Jerk 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3-6-9-12 reps, for time of:
Devil Press, 22,5/15kg
Bar Muscle-up

Goal
Sub 10 min

C,
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Weighted Russian Twists, pick load

Hanging Leg Raises- to parallel
Weighted Russian Twists- light

30s on - 30s off for 3 rounds:
a) air bike
b) sit up
c) kbs
d) rest
e) cal bike / ski erg
f) russian twist
g) db snatch
h) rest

Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn.
then short mobility drills for few mins

WOD
Part 1
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
12+12 bulgarian split squat
12+12 single arm db bench press
15 abmat sit ups

Part 2
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
15 kb swings
15+15 single arm kb row
15 alt leg v-ups + 30 flutter kicks

Part 3
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
10+10 windmill
20 cossack squats
20 banded good mornings (green or blue)

Warm up

3 rounds
1min erg
10 walking lunges
8 banded pull down
6 push-up to downdog

Workout

A) 7-8x/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9
1. 10-15 pendlay row
2. 10-15 DB bench press
3. Rest

C) 3 rounds
15-20s ring support hold
8-10/side dead bug
15-20s ring bottom of the dip hold
20 back extension

Rest as needed between the movements