For 50 min

1- 800m run

2x
10 box step up
10 alt v-ups
10 curtsy squat

2- 800m run

2x
5 pull up (strict)
10 push up
15 hollow rock

For Total Load:

5 Sets of 3

16 x 20s on 10 off
Hollow hold
Hollow rock
v ups
Arch hold
Arch rock

Bar mu or C2B conditioning (2/3)
Every 90sec for 6 rounds:
~50% of max reps BMU
Tailored version:
Every 90sec for 6 rounds:
~50% of max reps C2B or Pull-Up

RPE 3

1) hang snatch + snatch balance + OHS 8x(1+1+1)x70%

A,
Front Squat 3-10

Rest as needed between sets.

Find a heavy set of 3 then back off to a heavy set of 10.

B,
"Barraza"

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 125/84kg
6 Burpee Bar Muscle-ups

Goal
5+ Rounds

C,
3 rounds for quality of:
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Band Pull Aparts

Rest as needed between rounds.

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 banded kb swing

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DL

5 x 3
4 - 1 - X - 2
rest as needed
+2-5kg to last time

A) Snatch, 20 x 2. lift every :30s @ 62%

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B) Clean and jerk EMOM 12:

2 Power cleans & jerks @ 65%

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C) Back squat EMOM 12:

2 Back squats @ 65%

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D) Accessory:
3x
30 Russian twists
20 Hanging knee tucks

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Bonus:
7 x 8 Banded CTB pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

3 rounds:
15/12cal AB
20m SA DB Walking Lunges 22,5/15kg
1min Rest

For time of

5 rounds

20 wall balls
15 box jumps
5 bar MU

HR @ 75-80%