two waves of snatches:

A) start with doubles, add weight until heavy in about six sets

B) second set is singles, add weight until heavy in about six singles

E2MOM
8 x 1 jerk
- work up to a heavy single

3000m Run
For Time

4 sets of
5/5/4/3 Push Press @75%+
12 Barbell Bent over Rows

Basic Endurance 45 minutes.

1200m Run/Ski/Row
5 Push Up + Down Dog
:45 Handstand Hold
20 Straight leg Deadlift with Dumbbells or Kettlebell, light
1:00 + 1:00 Pigeon pose
20 Banded Squat, Barbell Overhead position

3 rounds for quality:

• 12 Ring push-up
• 12 Ring row

2 Supersets:

• 20 hollow rock
• 20 arch rock
• 20 seated pike leg raises

Rest two minutes between rounds

Back Squat

4 x 3 @ 65-70%

Go every 3:00

Back Squat
4x4 @80%+

AMRAP40
in pairs, you go I go

1000 m row
50 Wall Ball
1000 m row
50m Walking lunges w/plate (YGIG)
1000 m row
50m Burpee Broad jumps
1000 m row
50m Farmers Carry with 2 x KB's

EMOM 12

1) 6-10 T2B
2) 5-10m Handstand walk