3 rounds for time of:
800m assault bike
20 air squats
3 rope ascents (3m rope, start in a seated position)

Build to a heavy 10.

3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

• Percentages (all based off 1RM Snatch): Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60%

Power snatch+2 hang p. snatch 5 sets
Snatch pull 5x3
Back squat 5x3

2 RFT

20 wall ball

20 cluster Dumbbells 22,/15

20 Pullup

A:
Halt snatch pull (above knee) doubles @110% of max. snatch
B:
Death by Complex (increase weight every minute)
Power Clean – Squat Clean – Split jerk

C:
Zombie squat MAX

10 rounds:
6 strict pull-ups
10 push-ups
20 single leg squats

Ring mu practice( 15 mins )
- floor work
- turnover
- kip swing
Optional
5x5 strict ring/boksz dip

Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

Deadlift 20 Rep Max