2-4-6-8-10-8-6-4-2
Ring Dip
Shouldering(heavy sandbag)
For Quality

Overhead squat 3-3-3-3-3 reps

10-8-6-4-2 reps for time:
Hang squat snatch 60/40kg
HR burpees
(timecap: 8 minutes)

3 rounds of:
60 sec Ball Slams for max reps 9/6kg
60sec Rest
60 sec Row for meters
60 sec Rest
60 sec Box Over Step Down for max reps
60 sec Rest

Teams of 2. One working and one resting.

Back squat, 7 x 4, 70 %

1-2min rest between movements:
1) 5+5m banded lateral march
2) 10+10 banded Lunge
3) 10 Hip raise w. 3sec hold at the top
4) 10-15 hamstring curl

6x squat snatch + snatch balance

12min EMOM
1st min 1 x Hang Power Clean, 1 x Power Jerk, 1 x Weighted Box Jump
2nd min 2 x Hang Power Clean, 2 x Power Jerk, 2 x Weighted Box Jump
3rd min 3 x Hang Power Clean, 3 x Power Jerk, 3 x Weighted Box Jump
After 3rd min, back to 1,1,1, 2,2,2, 3,3,3 etc.

Chin Up 5x5
Body Weight (not too heavy)

Every 6min:
Row 500m,
10 Thruster (40/30kg),
10 Burpee