Alternate a&b
A)Free movement choicex2/3/4
B)Russian swingx20/15/10

rest 15-30sec between movements and after lastset rest 75-90sec and repeat 3rounds

1) C2 12 cal
2) Ski 12 cal
3) Row 12 cal
4) Echo 12 cal

For Time:
50 Box Jump Overs (24"/20")
1,000 Meter Row
50 Wallballs 9 / 6 kg to 10/9-ft.
10 Rope Climbs (15-ft.)
50 Wallballs 9 / 6 kg to 10/9-ft.
1,000 Meter Row
50 Box Jump Overs (24"/20")

6-8 Sets:
1 Push Jerk + 1 Split Jerk

Performed @ 75-90% 1RM Split Jerk

6 rounds for time:
* 400m run
* 30 air squat
* 20 push-up
* 10 pull-up

Build to Heavy Single

Then...

1 Set Max reps @ 80% OTD

3 Rounds:
10 Snatches 43 / 29 kg
12 Bar-Facing Burpees

Directly Into...

2 Rounds:
10 Snatches 52 / 38 kg
12 Bar-Facing Burpees

Directly Into...

1 Rounds:
10 Snatches 61 / 43 kg
12 Bar-Facing Burpees

Build To A Heavy Double

*Repeat from 3.18.22 

Shoulder press 5x5 reps