3 k run with an easy pace

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 50% of max BS

For time:

• 1000 m row
• 50 kb swings 32/24
• 30 toes to bars

5 x 2-position clean + jerk

Push Press Heavy Single

3x8 Snatch Grip Deadlift

• Use the heaviest weight from hang power snatch
• 90s. Rest between sets

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups

EMOM x 15

Power clean
5x3
5x2
5x1

1) Row
2) Ski erg
3) Bike
4) Rest

5 work sets of:
1 x Clean
2 x Split Jerk
@ 75-80% of Split Jerk 1rm