5 Rounds for quality:
2min Assault Bike
1min Ski
1min Rest

1.) Power snatch +ohs 4×3+3
2.) Snatch 5-6 x 3
3.) Snatch pull 5×3
4.) Snatch push press + ohs 4 ×5+1
5.) 3×
A.1) Romanian deadlift × 6
A.2) Palof press ×12
A.3) Russian twist × 16

A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 5 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
.
.Goal: round of 9. (12+12)

Warm-up:
2x400m Run
2:00 Rest btw

Workout:
5x800m Run
3:00 Rest btw

Increase pace each round, so you complete negative splits across all 5 intervals.
Score: Total workout time. Comment interval times.

Cooldown:
2x400m Run
2:00 Rest btw

Warm Up 3 rounds

10 GHDSU
30 DU
12 Cal Echo
10 Box Step Ups
10 Banded Facepull

EMOM 7

3 DL + 3 HSPU
@102/70

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 banded good morning
7 bird dog row e/s

---

accumulate
50 shoulder taps

everytime you come down

max effort HS walk

For time
21 front squats 115/75
21 burpee pull-ups
15 front squats 135/95
15 burpee pull-ups
9 front squats 165/115
9 burpee pull-ups

4 : RUN/CLEAN
RX'D
(All age divisions)

For time:

7 rounds of:

200-m run

1 clean, increasing weight each round

♀ 95/100/105/110/125/135/145 lb.
42,5/45/47,5/50/57,5/62,5/65 kg

♂ 135/145/155/165/185/205/225 lb.

Time cap: 15 min.

30 Air Squats
200 Meter Run
10 Clean and Jerk (40/30kg)