3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

ENGINE

EMOM 10:

1: 14 Cal Row
2: 11 Cal Echo

-Rest 2min-

EMOM 10:

1: 10 Burpee Box Jump Over
2: 12 American KB Swing @24kg

-Rest 2min-

EMOM 20:

1: 14 Cal Row
2: 10 Burpee Box Jump Over
3: 11 Cal Echo
4: 12 American KB Swing @24kg

Back squat pyramid 6,4,2,2,4,6

Shoulder press 3,3,3,2,1

Split jerk from the rack 5 x 2

High hang snatch + hang snatch + snatch no feet 1+1+1

20' AMRAP
5 C2B (hard version of pull movement)
10 wall ball
15 KB swing @ 24/16kg

High hang snatch + hang snatch no feet 2+2

For time
- 50 double-unders
- 50 ring dips
- 50 double-unders
- 50 dumbbell box step-ups
- 50 double-unders
- 50 burpees
- 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box