10 rounds, each for time, of:

• 100-meter sprint
• Rest 90 seconds

Squat snatch 1rm of the day -15'

2 rounds:
21 OHS
21 ttb
21 power snatch
21 bar facing Burpees

1. 2x25
2. 3x20
3. 4x15
4. 5x12
5. 6x10
6. 8x8
7. 10x6

Rest as needed

60 situps
50 deadlift 60/40kg
40 walking lunges
30 thursters 30/20kg
20 push ups
10 burpees

Ab 12 min for max calories
5min rest
Ab 12 min for max calories

EMOM 12' - Clean Ladder
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1

10-1 FT
Strict pull up
Dips

EMOMx12:
Odd: 6 TTB + 6 OHS 42,5kg/30kg
Even: 6 TTB + 6 Thrusters 42,5kg/30kg

Practice HSW15-20min

5 rounds:
Ring rows – 1 Min Max Reps
Overhead Walking Lunges – 1 Min Max Reps
Russian Twist – 1 Min Max Reps
Lepo 1 min

Team of four, 5 reps / pair, we go you go!