5x complex of:
1 snatch
1 hang snatch
3 overhead squat

Mobility

100 cal rowing
100 cal assault bike
100 shuttleruns
100 burppes
100 knees to elbows
100 push ups
100 sit-ups
100 air squats
100 v-ups
100 kb-swing 32/24 kg

Row or bike
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up.

EMOM x 9 (3 rounds)
Min 1: 3 thrusters building in weight to workout weight
Min 2: 5 ring rows + 5 wallballs
Min 3: 3 snatches building in weight to workout weight

Row 500m
10 Push-ups
5 shoulder press 15kg db

Back to back Dumbell" Jackie" with partner (YOU GO, I GO)
1000m row
50 DB thruster @2x15/10kg
30 pull up

3 min REST

30 pull up
50 DB thruster
1000m row

Timecap: 30 mins

For time:
50/40 Calories row
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50 Deadlifts 80/50kg
50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb
50 Deadlifts 80/50kg
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50/40 Calories row

Dynamic box squat
12x2r @ 50%
45s. recovery

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(12)
WRK 12:00
200m run-then complete as many rounds of the following in the time remaining:
4 burpees
6 db/bb hang clean
8 dumbbell hop overs

Finisher
50 double crunch
1:00 quad stretch

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(20)
WRK 3:00 REST 1:00 x5
100m run
10 alternating shoulder press
100m run or 10 step ups/box jump
10 v-ups

Finisher
50 round the world
1:00 samson per