A,
7 rounds for quality of:
Row / Bike, 3 mins
2 Bench Press, pick load

Row / Bike- RPE 7/10
Bench Press- 85%+ 1RM

B,
6 rounds for time of:
30 Double Unders
5 Strict Handstand Push-ups
3 Hang Squat Cleans, 102/70kg
1 Rope Climb

Goal
Sub 15 mins.

C,
For quality:
3x 6 Eccentric Dumbbell Pull Overs, pick load
Sprinter Stretch, L 1:30 min/R 1:30 min
Adductor Stretch, 1:30

For time

• 60/75-calorie row
• 21 push jerks
• 60/75-calorie row
• 15 push jerks
• 60/75-calorie row
• 9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

21-15-9
DBL Kb snatch
Pull Ups

@20/12

EMOM16
-3 RMU
-14cal AB
-7.62m hs-walk
-8 burpee box jump overs

Tempo back squat 5x4 reps (slow down, stop, fast up)

EMOM5

Clean & jerk 65-75%

Clean & jerk 85-90%

New set every 3min

4-5 Rounds
1 Bench press
90s Rest
1 Pull up

Max weight

60s on - 60s off x10:

3 power clean
6 jumping kipping pull up
9 air squat
- Continue where you left off -

1. Push-up 10
2. DL 6 @110kg
3. T2b 10
4. Push press 10 @40 kg
5. Db snatch 6+6
6. Pull-up 10
7. Burbee 10
8. Rest