3 Rounds :

2:00 Cardio
10 Kettlebell Swing
0:30 Active Spiderman
5 + 5 Hang DB Snatch
5 Air Squat

Back squat 3-3-3-2

EMOM16

20 x Bradford press
15 banded face pulla
16 alternating dB bench press

Rest 1 min

3 SETS FOR QUALITY
6 Inch Worms
6/6 Side Plank Rotations
12 Alt. Bird Dogs w/:02 Pause
-Rest as Needed b/t Sets-

3rds for time:
-15 c2b
-7.62m handstand walk (2.5m min)

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories

B. 10 wall balls 9/6 kg
5 pull ups
20 double unders

C. 15/12 cal bike
10 barbell SDLHP 30/20 kg
8 box jump overs (24/20”)

Rotate stations for total 2 rounds per each

Find a technically solid weight for the following complex:

snatch pull - hang power snatch - power snatch

Complete 7 sets, for quality

• 3 back squats
• 10 GHD sit-ups
• 10 back extensions

Hang power clean
4-5x 2 @70-75%

Clean & jerk
4-5x 1+2 @77-80%

Push press
4x 5 @moderate