Build to your chosen working weight via a single rep complex to conserve energy.

3-4 Rounds:

1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead

Rest 60 to 90-seconds between rounds

4 sets of:
5 Shoulder presses
5 Good mornings
Rest

Amrap 31 in teams of 3
31 air squat (all syncro)
12 kb/db snatch (share)
20 gtoh (all syncro, db/kb/plate)
23 kb/db press (share)
20 burpee (all syncro)
24 kb/db bent over row (share)

15 Amramp
3 Wall walks
2 rope Climbs
30m Farmers walk
10 Wipers

EMOM 10

Odd : 7 - 10 Strict Chin-Ups
Even : HS Walk

Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs
* Repeat above sequence 5 times before coming off box. Perform 3 sets.
** Stack hips over shoulders & shoulders over hands when walk hands in.

---

40m seal walk

Pull Up
4x
5 Strict chest to bar Pull Ups + ME Kipping chest to bar Pull Ups
- rest 2 mins betwen sets
- use bands if needed

EMOM for 3 rounds:
1) K2E
2) Dragon flags (selinmakuulla tolpasta kiinni ja jalkojen lasku hitaasti)
3) Plank hold
4) Rest

4 sets of:
5 Pause Front squats
10s Hollow hold
20s Arch hold
Rest

3x7 RDL's