3-5rounds:

10snowangel
2-5 wall walk

TGU in 20 mins’
1-1/side
Find your daily max/ practice !
Rest: max 1.5 min between sets

‘Freddy Krueger’
21-15-9
Am Swing @32/24
Burpees
Tc: 10 mins

20 Min amrap

• 2/4/6/8….. Russian swings 24kg
• 2/4/6/8….. Burpee Box jumps low box

Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Rounds For Time:
1,000 Meter Bike Erg
20 Toes to Bar
30 Hang Dumbbell Snatches 22.5 / 15 kg
40 Air Squats
50-ft. Single Dumbbell Overhead Lunge (Right)
50-ft. Single Dumbbell Overhead Lunge (Left) 

3 Sets:
1:00 Max Ring Muscle-Ups
1:00 Max Power Snatches @ 80% Heavy Power Snatch

Rest 2 Minutes Between Sets.

Build to Heavy Single

6-8 Sets:
1 Snatch Balance + 1 Squat Snatch

Performed @ 75-90% 1RM Squat Snatch

A: 4 sets
3min ON/1 min OFF
8 Single Kb Sumo Deadlift High Pull@24/16kg
8 Single Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB REVERSE lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )

A,
1x [ 1 Hang Power Snatch + 1 Hang Snatch ]
1x [ 1 Hang Power Snatch + 1 Hang Snatch ]
1x [ 1 Hang Power Snatch + 1 Hang Snatch ]
1x [ 1 Hang Power Snatch + 1 Hang Snatch ]
1x [ 1 Hang Power Snatch + 1 Hang Snatch ]
1x [ 1 Hang Power Snatch + 1 Hang Snatch ]

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

Build to a heavy set in the complex
--then--
5x 1 within 10% of one another.

B,
4 rounds for time of:
Run, 400 m
20 No Push-up Burpee Box Jump Overs

*Extra challenge: Wear a 9/6kg vest

Goal: Sub 15-minutes

C,
Strict Handstand Push-ups 10-8-6-4-2

Rest 2 mins between efforts.

Must be unbroken.