Kb pyramid
5-10-15-20-25-30-25-20-15-10-5
Unbroken rkb swing

1) EMOM 5
High hang pull
Hang high pull
Muscle clean
Split jerk

Rest 3 min

EMOM 12
1 clean & jerk
Build up to 75% of C&J 1 RM

2) AMRAP 5 min
15 bar facing burpee
Then 2-4-6-8... etc
Power snatch @40kg
Pull up

Rest 5 min

AMRAP 5 min
15 bar over burpee
Then 2-4-6-8... etc
Thruster @40kg
T2B

3) Cool down
15 min easy bike erg
On 3:00, 6:00, 9:00, 12:00
12 kb swing @12 kg
10 hollow rock

Pyramid
Pull up/ ring row
10-9-8-7-6-5-4-3-2-1
Push up
10-11-12-13-14-15-16-17-18-19-20

Round one
10 pull up/ 10 ring row
10 push up

Round two
9 pull up/ 9 ring row
11 push up

5 ROUND OF:
15/10 CAL BIKE OR 22/15 CAL ROW
10 ALT DB SNATCH 22.5/15 15/10
THEN....
5 ROUND OF:
15/10 CAL BIKE OR 22/15 CAL ROW
10+10 DB CLEAN AND JERK

5*3
5*2
5*1
5*3

Warm up(10)
3rds
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(20)
WRK 3:00 REST 1:00 X5
18 mountain climbers
6 ring row/upright row/pull ups
18 dumbbell hop overs
6 dumbbell ground to overhead single or double

Finisher
50 crunches
1:00 hamstring stretch

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

GRT(25)
run, walk, jog for 20-30 mins

Finisher
50 alt toe touch
1:00 quad stretch

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
24 jump rope
4 burpees
4 kettlebell swings
4 renegade row

Finisher
50 alt toe touch
1:00 quad stretch

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

GRT(25)
5 giant sets
10 push ups
10 hammer curls
10 bent over row
10 overhead tricep extension
10 sit ups
Complete all exercises back to back
rest as needed between sets

Finisher
1:00 plank
1:00 chest opener

Behind the neck snatch grip press 4x6

AHAP