Every 90 sec x 7
Pause Snatch (2 sec below the knee) + low hang snatch

-all squat snatches, use 80-82,5% max

Every 90 sec x 6
Pause clean ( 2 sec below the knee) + low hang clean

-all squat cleans, use 75-80% max

Every 3 minutes x 4 (2 each)
alternating A & B

A.)
17/14 cal bike
1 min max reps burpee box jump over

B.)
17/14 cal row
1 min max reps burpee box jump over

-you should have something like 1 minutes of rest each round. BBJO idea is to keep reps pretty close to each other in every round.

In 15 min, find your 3 RM power clean of the day

4x
5 bar kip swings
3-5 kipping pull-up -> jumping pull-up -> kipping ring row
5-10 T2B -> knee raises -> straight leg half raises
rest 2 min

Challenge: hold the bar as long as possible

3 rounds
1:00 ergo
20m bear crawl
10 alt.leg v-ups
10 ring row
10-15s ring support hold/push up hold
5 wall squats with 3 sec pause

EMOM 9
Min 1: 8 Double DB DL + 6 Double DB HPC
Min 2: 12-14 T2B
Min 3: 8-10 Burpees to target

L1: 2x20/15kg
L2: 2x25/17,5kg //4/3 Bar MU

Every 2 minutes for 10 mins (5 sets)
5 Floor Press @ 80-90% heaviest 5 rep from 1-2 weeks ago.

Metcon
20 min amrap with partner
21 wall ball
15 push ups
9 C2B pull ups / pull ups or 2 rope climbs
1 full round alt time with partner.

Scale reps to 15-12-9 or 12-9-6 to finish 1 full round in 2,5 min

goal is to get 4-6 rounds of work for everyone

Every 2 min x 4
10 m front rack walking lunge @heavy DB/KBs