4-5 rounds with partner, ygIg one round

8 devils press 35/25 lbs
15/12 cal erg

Tc 18 min

Basic Endurance 50 minutes :

2-3-4-5-6-7-8-9... Minutes Ergo

Echo
Row
Bike Erg

21-15-9-9-15-21:
Deadlifts 102,5/70kg
Burpees

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

A: Snatch, Build up to heavy 1rep
B: Deadlift 5-5-5-5
C: leg press 5x10
D: Standing hamstring curls 2set

Clean & Jerk Ladder

For time:
10 x 52%
8 x 60%
6 x 70%
4 x 77%
2 x 85%

TC 13

For Time:

10-8-6-4-2

Back Squat @ 70-75%

10-10-10-10-10

Burpee Box Overs

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps: 3 x 20. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)