5 RFT
30 wallballs
15 TTB

16:00 time cap

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
E2MOM x 5
4 reps @ 80% 1RM

A,
Snatch Balance 3-3-3-3-3

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

B,
Snatch Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

100% or higher 1RM Snatch

C,
6 rounds for time of:
3 Ring Pull-ups
3 Toes-to-rings
3 Muscle-ups
9 Deadlifts @125/80kg
12 echo bike cals

Goal: Sub 16 mins

D,
3 rounds for quality of:
Banded Plank On Hands, 30 secs
Hip Extension Hold, 30 secs
Side Plank, L 15 secs/R 15 secs

Rest as needed between rounds.

For time:
50 pistols

1.) Muscle snatch +tall snatch 4x 4+4
2.) Power snatch + snatch + ohs 6x 1+1+1
3.) Power clean + hang clean @adove knee + power jerk 6x 1+1+1
4.) Zercher squat 6x3
5.) 3x
A.1) Bb row x10
A.2) db one arm over head carry x 15

Block Snatch (mid-thigh)

2 x 3 x 73%, 3 x 2 x 73%

Jerk

5 x 2 x 82%

Clean Pull

5 x 5 x 80%

Back Squat

5 x 3 x 88%

A: Bench press amrap @90%
B1: Lat pull downs 5x3, Amrap sista setet
B2: Seated Shoulder press 5x3, amrap sista setet
C1: Reverse db flys 3set
C2: CGBP 3set
D: BB skull cruschers 1xMax

Clean 5x3+1 jerk @ca 75%
+
Back squat 4x10 last set amrap

Clean&jerk

3 rft
1 km bike erg
21 ttb
12 power clean and jerk 60kg