Power snatch 4x3 reps

10 MIN EMOM

As a complex

• 5 Medball cleans
• 5 Wallballs
• 5 Ground to overhead w. medball

For the rest of each minute, L-Hang for as long as possible.

3 rounds

12 c&j 40kg/60kg
6 Rope climb
8 c&j
4 Rope climb
6 c&j
2 Rope climb
400m run

6x10min concept machines

Pk

3 rounds for time of

• 30 overhead squats
• 800-m run

♀ 55 lb. ♂ 75 lb.

20min amrap
10 pullups
5 DL dumbell
8 pushpress
25kg x2
40kg

Alternating DB Curls: 3 x 10 each. Rest 45s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

5 x hang snatch + snatch

Start from 65%->

1- 15 KB Swings
2- 100m Skillmill sprint
3- 5 KB push press per hand

You choose weight for the kettlebell

40 mins
200 DB thrusters
200 DB deadlifts
200 DB box step overs
10K row
1 person always on the rower, other rests, other works