A,
1 Snatch, 70% 1RM

Every 1 min for 10 mins.

B,
A single Pull-up Abmat Hold for max time.

Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

C,
As many reps as possible in 3 mins of:
Tire Flip, pick load

D,
For distance:
Farmer Carry, 50/35kg: 1x 5 mins

4 rnds
30m farmers walk 2x 32/24kg
20m heavy sled push
5 sandbag over shoulder 60/45kg

4 rnds quality

30m farmers carry
@32/24kg
10 kipping c2b (no butter fly)
10s. hs hold in a square ( scarle to wall)

EMOM 12

1) 30.s all out DU's +ME alt. pistols
2) rest

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

---

Bench Press
1x5 at 55%
2x5 at 60%
3x5 at 65%

rest as needed

A.

Box squat 3 x 5 (70%/max and fast)

B.

Hang clean technique, if technique is sufficient find max hang clean

C.

Every other minute, for 10 minutes

1 min 10 Hang power clean (50/30kg or lighter)
2 min 14 Knees to elbow or leg raises

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Ring Row

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises

3 x 5
Focus on technique.

5 x 3
Focus on technique.