A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

C,
3 rounds for quality of:
8 L/8 R Tempo Dumbbell Strict Press, pick load
10 Tempo Bent Over Flies, pick load
Reverse Grip Hang, 30 secs

Tempo- 3 secs up and down

Warm Up:
300m (Any Style)

Drills:
4x100m
*Alternating Between Pull & Kick

Main Sets:
3 x [25-50-75-100-75-50-25m]
Rest 15 Seconds After All Intervals

Cool Down:
100m (Any Style)

A,
Build to daily max in 15 mins :
1 squat snatch + 2 OHS

B,
Amrap 12 mins
5 Hang Power Snatch @43/30kg
10 kneeling squat jump
15 Deadlift @43/30kg
Goal : 5+ rounds

A: Back squat 5-5-5+
B: Clean high hang pull 2-2-2-2-2
C: Chest press 4set
D: strict pull ups 4set

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

Pause squat 3/40s” + 3
Klusteri

Front squat 3/40s” + 3
Klusteri

Snatch pull

3 x 3 @ add 2-5kg to last week

7x every 90s.
3 pos. snatch
- High hang -> top of the knee -> floor
- tng
- add weight to last week 1-3kg per set

A,
Pause Back Squat 4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause at the bottom of each rep.

B,
For time:
Row, 1000 m
75 Power Snatches @34/25kg
50 Toes-to-bars

Goal: Sub 12 min

C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs