100 kettlebell snatches for time 24kg/16kg

Bench press 5x10

For Time with partner:

12 Worm C&J
45 Toes to Bar
12 Worm C&J
30 HSPU
12 Worm C&J
15 Muscle Up

Cap 12min

A:Snatch max
B: Cean and Jerk max
C: Snatch pull max

Back squat 7-5-5-3-3 reps

AMRAP 10 @ steady

1-2-3-etc.
Handstand walk pirouettes*
Rope climb

The HSW pirouette setup as per the video (5’ segments), you can kick down between the reps or go unbroken

Optional Accessory 3 Rounds

10-12 Incline DB Bench
10-15 Incline DB Row

Rest 1:00 between movements.

Do 50 Devil's presses with 2 kettle-bells for time

20 min EMOM

Odd: 2 Ropeclimbs(1lgls +1 ordnry)
Even: 3 Front squats

Build up to a Good weight before starting the workout

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6