EMOM x12 (4 rounds)
1) 10 Double KB Snatch (from
floor)
2) 10m Front Rack Walking Lunge
3) 8-12 TTB
Overall RPE 3 to 4, not all out.

1.100m run
2. 10 back squat 50-60% -> round 1&2 50kg 3&4 55kg
3. Rest

9 sets of

1 Power clean
4 hang power clean
1 push jerk

Front squat 5x1 rep, then max reps @ 60%

5 x Superset:
8 Banded DB Bench Press
65-70% of max* Chin Ups

Thruster 3 RM

In 90 seconds
20 dumbell snatch 24kg
Amrap cal erg bike
Rest 1'
In 90 seconds
20 wall ball da 12kg target 2.5m
Amrap cal row
X 6 sets

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

Rest for 10-16 minutes!