1 Round:
1000/800m Row
1000/800m Ski
60/45cal AB
Rest 60-90sec btw machines

1.) Hang Muscle snatch + press Behind neck +ohs 3×6+6+6
2.) Snatch high pull +snatch 7-10×1+1
3.) Power snatch 5×3
4.) Front squat + box jump 5×3+1
5.) 3×
A.1) z-press x10
A.2) bear walk x15m
A.3) leg raise ×10
A.4) akk ×15m

400m run or 500m row

Then 3 rounds
10 air squats
10 seated DB press
10 pass throughs

5 mins to warm up thrusters and pull-ups

3 min DU's
then
3 rounds of
5 1- leg RDL+ row e/s
7 hanging shoulder rotations
7 MB clean
5 ploy push ups

---

in 20 min find your 1 RTM of
mark 4 of your biggest lifts
Cluster

3 Rounds For Time:
400m Row
30 DU
20 T2B
10 HSPU

1.) Muscle clean +front squat +push press 4×3+3+3
2.) Split jerk w/3pause@dip,cath,rec 4×3
3.) Power clean +power jerk 5×3+1
4.) Clean pull 3×5
5.) Back squat 4×5 Last set +

3x2 @75-80%

3 RFT:

7 Deadlift 140/90kg ( Teens 125kg )
10 m Hanstand Walk

AMRAP 6

21 Wallball 20/14p
21 Toes To Bar
21 Hang Power Clean 50/35kg

Rest 4 min

AMRAP 6

15 Wallball 20/14p
15 Toes To Bar
15 STOH 50/35kg

Rest 4 min

AMRAP 6

9 Wallball 20/14p
9 Toes To Bar
9 Snatch 50/35kg

AMRAP 14 min
30 Meter Sled Push - moderate
20 Russian Swings (24/16 kg)
Rest 90s

– Goal: Sustainable pace