90/72cal Airbike
EMOM 3 Burpees
For time

For time :

Run 1200m
20 + 20 Hang DB Snatch
Run 800m
15 + 15 Hang DB Snatch
Run 400m
10+10 Hang SB Snatch

EMOM 12

1 min : 10 - 15 Hanging Knee Raise
2 min : 10 - 15 Push Ups
3 min : 6 + 6 Dumbbell Press

20 single arms
20 Hand release (jump up)
20 pike push up
20 push up
20 diamond push up

Sumodeadlift

Front squat
5x5

Pullup
5x5

A,
Power Snatch 2-2-1-1-1

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

B,
Each for time:
Row: 5x 750 m

Rest 3 mins between efforts.

Goal: Consistency Across All Sets

C,
Complete as many rounds as possible in 8 mins of:
Yoke Carry 15m
1 Handstand Walks 7,5m
Yoke Carry, 15m
2 Handstand Walks 7,5m
Yoke Carry, 15m
3 Handstand Walks 7,5m
...
Continue adding 1 Handstand Walk rep each round until time expires.

Hang squat snatch + squat snatch

5 rounds for time:

15 kb swings
20 m sled push (heavy)
40 m kb fr carry

P4TS