For Time [30 Minute Time Cap]:
100 Double Unders
50 Calorie Bike Erg
5 Squat Cleans
80 Double Unders
40 Calorie Bike Erg
4 Squat Cleans
60 Double Unders
30 Calorie Bike Erg
3 Squat Cleans
40 Double Unders
20 Calorie Bike Erg
2 Squat Cleans
20 Double Unders
10 Calorie Bike Erg
1 Squat Clean 

Barbell: 102.5 / 70 kg  

A,
Incline Bench Press 5-5-5-5-5

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

B,
Weighted Strict Pull-up 3-3-3-3

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

Build to a heavy set of 3
--then--
3x 3 at challenging weight of heavy

C,
For time:
50 Burpee Over Dumbbells
-- then --
5 rounds of:
Single Arm Overhead Walking Lunge, 22,5/15kg, 15m
50 Double Unders
-- then --
50 Burpee Over Dumbbells

Complete in teams of 2. Alternate rounds with your partner.

D,
3 rounds for quality of:
20 L/20 R Banded Lateral Walks
20 L/20 R Banded Monster Walks
20 Banded Glute Bridges

5 rounds for time:
6 BMU
6+6 SA DB Thrusters 20/15kg
20m Sandbag Bearhug Carry 60/40kg

EMOM 10:
3 Power Snatches @50/35kg
- Try to go TnG

EMOM 10:
1 Snatch @60-70%
- Focus on technic and good movement

Tabata hollow hold

For time

• 60 snatches

♀ 95 lb. ♂ 135 lb.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

6-8 Sets:
1 Squat Snatch + 1 Overhead Squat
75-90% of 1RM Snatch

For time
row 2K