5 sets of 3 reps

12 Sandbag Over Shoulder (150/100)
30 ghd
9 Sandbag Over Shoulder (150/100)
25 ghd
6 Sandbag Over Shoulder (150/100)
20 ghd

For Time:
9 Ring Muscle-Ups
18 Dumbbell Squat Snatches (70/50)
7 Ring Muscle-Ups
14 Dumbbell Squat Snatches (70/50)
5 Ring Muscle-Ups
10 Dumbbell Squat Snatches (70/50)

Kilos: 30/22.5

Daily max 3 reps snatch balance

AMRAP 7:

25 DU
10 burpees

• 5 min rest into part D3 -

AMRAP 15:

1 round Cindy
1 Clean & Jerk 80kg

• 5 min rest into part D2 -

4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.

On the Minute x 10:
2 Box Front Squats

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Work up to 5x5 Split Jerk as heavy load as possible