Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM.

All sets across (same
loading).

You can choose from 9 to 12 sets

Find heavy of the day in 15min
(RPE 4+ to 5)

5-10min row/bike/airbike/run

Then 3 rounds:
3+3 DB/KB Snatch into Thruster
10 Burpee Jump in
10 Hollow Rock

Squat Flow with a Plate and
Snatch Drills

EMOM30:

1. 12 Cal Row
2. 15 Push-up
3. 12 Cal Bike-Erg
4. 15 Coblet Squat
5. 12 Cal Ski-Erg
6. 15 Abmat Sit-ups

30MIN for quality:

20 Cal erg of your choice
5 Strict C2B
15 Push-up
10 Ring row
20 Alt. Goblet reverse lunge steps
20 Abmat sit-ups

Tabata:
bicep/tricep (banded)

3x
10 Lateral pull down
10+10 Chest flyes

6 sets of

AMRAP 1 min
10 dbl DB hang snatch@15/10kg
Max rep DB facing burpee
Rest 1'
AMRAP 1 min
12/10 cal Row
Max rep lat burpee over rower
Rest 1'
AMRAP 1 min
10 double DB thruster @15/10kg
Max rep double under
Rest 1'

4-4-3-3 snatch drop
3 broad jump @max effort
rest 1:30

3 high hang squat snatch

3 high hang power snatch

Deadlift

1-1-1-1-1 Heavy Singles

Go Every 3:30