3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

A,
5 rounds for quality of:
Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry, 40/30kg 30m
10 Dumbbell Floor Press, pick load

Dumbbell Floor Press- heavy

B,
Teams of 2 - for time:
40 Power Snatches,61/43kg
50 GHD Sit-ups
60 Kettlebell USA Swings, 24/16kg
50 Bike Calories
60 Kettlebell USA Swings,
50 GHD Sit-ups
40 Thrusters, 61/43kg

Complete in teams of 2. One person works at a time, switch as often as you like.

Goal: Sub 25 mins

C,
3 rounds for quality of:
5 Double Kettlebell Front Rack Box Squats, pick load
15 Reverse Hypers, pick load
3 Glute Bridge Walk Outs
Rest 2 mins

Double Kettlebell Front Rack Box Squats- 3 secs down and up; moderate weight
Reverse Hypers- 2 sec pause at top

27-21-15-9
Row cal
Thruster

OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

30min for quality
1-3 rope climb
5-8 + 5-8 pistol squat
6-10 sandbag over shoulder
5-8 paused ring row
8-12 weighted box get over
8-12 deadlift (~50%)

12 Min amrap

• 30 Double unders
• 3/6/9/12/15… Thrusters 35kg

1Rm nousevat

1rm nousevat

Power clean
3 @ 60% of max clean
2 x 3 @ 65%
3 @ 70%

Clean pull
4 @ 70% of max clean
2 x 3 @ 80%

Front squat
3 @ 60% of max front squat
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%

Strict press
4 x 4 as heavy as possible

For quality:
Lat Eccentrics, 1 min
Banded Overhead Squat Hold, 30s. min
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
3 rnds
Ski, 100 m
5 Inchworms
1x [ 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches], 20/15 kg
5 Jumping Squats

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6 rnds of
20 crossovers / 30s. of attempts
4 hang poer snatch 45/35

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