For Time: 21-15-9

Squat Cleans (135/95)
Ring Dips

1RM snatch + hang snatch + snatch balance.

4 Sets Of: (Alternating)

Row 5x 30sec On/30sec Off

rest 1min between sets

Shuttel Run (15m) 5x 30sec On/30sec Of

21-15-9

L-Sit to HSPU on rings (only 6 reps) then switched to L-Sit to Handstand on rings and HSPU on Paralettes
Burpees

40 joyous minutes Amrap, 40 HRPU, 20 Push ups, 10 diamonds. 5 burpees every 2 minutes. 8 rounds and 40 hrpu, total reps 660.

10-minute EMOM (0:40/0:20)*

1) Single leg squats, alternating
2) GHD sit-ups

• 40-sec work / 20-sec rest each minute

75 min

A. For 60 min:
1 min walk/1 min run
8.3 km
129/161
7.14/4.33 min/km

B. Mobility work for 15 min

40yd Dashes - 10 x 40yds - Avg - 4.90 - fast 4.77

12x1 Strict Press EMOM
start at 65% and increase.

OTM 12 min. 1. OHS , 2. Front squat and 3. Back squat . OHS and front squat 12 min.,back squat to Death as long as number of reps = minute number. Record reps of back squat.
Weights:43/30 kg, 52/34 kg and 60/40 kg.