3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

for quality 3 round

12 ghd
10 push-up
12-15 lat pull down

3 min on, 1 min off for 9 rounds:

A. 150 m run, 15 air squats
B. 15/12 cal row, 15 KB swings 24/16 kg
C. 4 T2B, 8 wall balls 9/6 kg

Rotate stations for total 3 rounds per each stations.

2 rounds
10 Tall kneeling halos
5m/side KB front rack duck walk
5/side Half kneeling bottom-up presses
+
3 rounds @ increasing pace and load
30-seconds Row
6 DB walking lunges
3 Handstand push-ups
60-seconds rest between rounds

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet
3 – 5 Supine dowel hip snap rollover drills

Bench Press

6 x 2 @ 80%

MU Ring Row

4 sec in positions:
start, under, bottom of dip, top of dip
6 sec down

4 sets 3 reps 90 sec rest b/w
__
Accumulate 20 low ring MU's
OR
30 ring MU
for quality

32 x 20s. on, 10s. off


25 DU

15 Wall Balls

10 TTB
continue where you left off

4 Intervals, each for time, go every 7:00

60/45 (cal) Row
20 DB walking lunges @ 2 x 22.5/15kg
10 Handstand push-ups*

• Your choice: Wall-facing, deficit (3.5/2″), strict or kipping

Feel. These are intended as fast, hard intervals that you can repeat for 4 rounds. Your pacing should be a max sustainable effort for around 4:00-5:00 of work, which means only 2:00-3:00 rest between. Pick a tough but sustainable pace on the rower that you can maintain and still get right to work on the lunges.
Aim to keep the lunges unbroken each round before moving to the handstand push-ups. Choose an option for the handstand push-ups that is sufficiently challenging, but that still allows you to complete the work in 1-2 sets with only a short rest between the sets (if needed).
Choose from the movement options below if you don’t feel you are able to get sufficient rest to repeat your intensity.

Push press

Build to heavy set of 3 (H3) @ RPE 8 (86-90%)
+
2 x 4-6 @ 85-90%H3