A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax

EMOM x12 (4 rounds)
1) 10 Double KB Snatch (from
floor)
2) 10m Front Rack Walking Lunge
3) 8-12 TTB
Overall RPE 3 to 4, not all out.

Every 90-120sec C&J
Double x9-12 @75-85% of 1RM.
Drop and Go. All sets across
(same loading).

Find heavy of the Day in 15min
(RPE 5)

A,
Each for time:
Sled Push: 5x 15m

Rest as needed between efforts.

B,
As many reps as possible in 10 mins of:
Bike Erg Calorie
Box Jump Over, 60/50cm
Bench Press, 70/47kg

Complete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.

Score is total reps as a team.

Goal
Just get it done.

C,
3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Plank Hold, 20 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
Rest 1 min

Build up heavy 4
-Timecap 15min

1. 500 m row
2. Round of macho man 70 kg
3. 500 m row
4. Round of cindy

4 rounds:
15 Goblet squat
10-15 Tuck crunches
10-15 Push up
6+6 KB deadlift
-rest as needed-

AMRAP 10

10 Push Ups
20 Sit Ups
30 Air Squat
40 X- Jumps