Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time:
1600/1300m bike erg
20 Overhead squats 40/30kg
10 Strict chin-ups

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Bonus:

4 x 15+15, 1-Arm single dumbbell bench press
3 x 20 Snatch grip bent over row, empty barbell.

Core:

3x
18 V-ups
12 Hanging knee tucks
20 Heels over object taps

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EMOM 10

1) 30s Du's + 15 toes to bar
2) 8 Thrusters + 8 kHSPU
@ 2x 22.5/15kg
- scale the weight if needed to perform full 8 reps
- can be strict HSPU

4 rounds

10-15 each side Seated Shoulder External Rotation
10-15 Seated Band Face Pull
10-15 9090 Overhead Raise
10 - 15 Single Arm Banded Lateral Raise
- rest as needed

40min

200m run
15 Air squat
15 Push-up
15 Sumodeadlift hi-pull
15 Sit-up

For time :

15-12-9

Deadlift 70/50kg
Sit Ups
Jumping Lunge

2-3rounds:

10+10 seated press
10-20 GHD sit up

5-6 Sets:
5-6 Reps @ 60-65%
 

*6-8 Second Eccentric

do 3 X 10 of
very lightweight deadlifts, with completely straight legs.

AMRAP 20' of:
5 Handstand push-ups
10 pistol squats
15 Pull-ups

3-5 mins each:
Hamstrings/glutes 'massage' with the olympic bar
Rib cage mobility with foam roll and the olympic bar
Mobility on the shoulders internal rotators.