For time:
18-15-12-9-6-3
Thrusters 35/25kg
Power Snatch 35/25kg
TTB

5000m row for time
*every 2:30 do 10 burpees over rower

OHS 6x1

EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

12 x boxover
AMR HC 45kg
2min/1min

A,
5 rounds for quality of:
Zercher Carry, pick load, 15m
5 Sandbag Squat Cleans, pick load

B,
Teams of 2 - for time:
Partner A:
Burpee Broad Jump, 200 m
Partner B:
max reps Hang Power Cleans, 70/47kg

Hang Power Cleans- edit in the total number of reps completed as a team

Complete in teams of 2. Switch as often as you like.

Goal: Just get it done

C,
3 rounds for quality of:
10 Landmine Rotations, pick load
GHD Parallel Hold, 30 secs

5 rounds for time
20 cal row
20 wb
10 pullup

A,
Banded Back Squat 3-3-3-3-3
Moderate to heavy weight bands just to change things up. Regardless, make sure the set up you have keeps band tension at the bottom of the squat.
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 10 mins of:
10 Landmine Squats, 34/25kg
10 Toes-to-bars
10 L/10 R Landmine Deadlifts, 34/25kg
100 Single Unders

Goal: 4+ Rounds

C,
4 rounds for quality of:
10 L/10 R Landmine Muscle Snatches, pick load
Lateral Raise Hold, pick load, 20 secs