3 sets of 6 Hang snatch pull @80%

3x
40m yoke carry @200kg
15 box jumps 24inch
9 kipping parallet HSPU
- 2:00 rest

4 sets of 10 push presses

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(25)
Complete 5 rounds-rest two minutes after each round. Record the slowest round.
30 kettlebell swings
30 sit ups
30 jump rope/hvy rope/double unders

Finisher
50 russian twist
1:00 hamstring stretch

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

3 rounds
10 alt lunge with 3 sec chest opener at bottom
10 Cossack squats
5 broad jumps

Strength
Bulgarian split squat (with DBs)
10 reps per leg
1 min rest
X3

*keep weight the same for all 3 sets.

A.
5 X Every 5min
25 Cal ski (20)
60 DU (80 su)
25 GHD su

B.
8 X Every 5min

1)
21 Cal row
15 Thruster
7 RMU (2 rope climb)

2)
21 Cal echo bike
15 Strict hspu
7 BMU (less bmu/c2b)

C.
”Core”

Deadlift 5rm of today

125 min
Warm up for 15 min

1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 1 set of:
- PROTRACTION PUSH UP x 6

C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each set

D.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets

2.WL
A. Dip Snatch
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kg

B. Working sets
- 4x5x72.5 kg

C.. Back squat jumps
- 3x3x15 kg

110 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 3 sets of:
- HEADSTAND x 20s
- PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
No rest between exercises
Rest 60s between sets

C. 5 sets of:
- BOX HSPU (KNEELING) x 3, 5s down
- ARCH HOLD x 20s

3.Metcon
E2MOM10:
Tough effort Toes to bar > GHDSU - 25 20 19 18 18
Ski-erg @ 80-85% effort

4.Accessory
3 sets:
8+8 Quadruped Bird dog row
10 DB Supinated front raise