4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

Hang squat snatch
3-3-3-3-3-3-3

Power snatch
3-3-3-3-3-3-3

On the 2:30 x 6 sets:

Set 1 : 5 Reps @ 65%
Set 2 : 3 Reps @ 68%
Set 3 : 1 Rep @ 70%
Set 4 : 5 Reps @ 68%
Set 5 : 3 Reps @ 70%
Set 6 : 1 Rep @ 73%

Shoulders/Arms

Warm Up
Crossover Symmetry Protocol

Superset #1 - 4 Sets
A1 Shoulder Press - 8 (Same weight all sets)
A2 Bent over Rear delt raise - 12

Superset #2 - 4 Sets
B1 Single Arm Dumbbell Press - 10/10
B2 Plate Bus Driver - :30 mp

Triset -3 Sets with dumbbells
C1 Biceps Curls - 1 minutes
C2 Lateral Raise - 1 minutes
C3 Triceps Extension w band - 1 minutes
C4 1 minutes rest

For time:
6 Rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap: 20 min

AMRAP 12

50 Sit-Ups
30 Push-Ups
50 Air Squats

**every 2:00, perform 7 burpees.

20s on - 30s off for 5 rounds:
a) ring row w/ 2s pause at the top
b) double kb bottom up press
c) ball slam
d) negative dragon flag / bent knee dragon flag / toes-to-rack
e) rest

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull

EMOM 42

Minute 1 : 2 Rope Climb
Minutes 2 - 3 : 30/21 Cal Row
Minute 4 : 10 Pistols + 5 HSPU
Minutes 5 - 6 : 30/21 Cal Bike Erg