C2B, DU

Shoulderpress 10x3@67,5%
Amrap sista setet

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(24)
WRK 3:00 Rest 1:00 x6
10 dumbbell hang to overhead
10 db upright row
10 hand release push up w/shoulder tap
10 double dumbbell hopovers

Finisher
60 flutter kicks
1:00 samson

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(24)
On the 3:00 x8
200m run-sandbag/medball/db carry optional
20 jump rope/hvy rope/double unders

Finisher
15 side plank punch thru per side
1:00 min butterfly stretch

4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

For Quality:
10 Snatches 60% of 1 RM
300 m Recovery Row
8 Snatches 70% of 1 RM
300 m Recovery Row
6 Snatches 75% of 1 RM
300 m Recovery Row
4 Snatches 80% of 1 RM
300 m Recovery Row
2 Snatches 85% of 1 RM
300 m Recovery Row
1-1-1 Snatches++ (Add weight every lift)

Every 90s 2 squat snatch ×10

90% from daily max

Strength / Skill:
- 5x5 Bench Press
45,65,65,75,85

WOD - 10 Minute AMRAP:
- 20 DUs (mod: 5 Box Jump Overs) RX
- 10 Burpees

Post:
- 50 GHD Sit Ups
- Work on MUs, rope climbs, etc.

Mobility

3-5 x 10-12 reps @ 22X1
or
3-5 x 10 reps @ 40J0
- negatives if full dips are not possible