4 rounds:
60s row/ski/bike
30s C&J 35/50kg
30s rest
60s row/ski/bike
30s Pull up
30s rest
60s row/ski/bike
30s parallet push up
30s rest
60s row/ski/bike
30s handstand walk
30s rest

AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches 42.5kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches 52.5kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches 60kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
2 Power Snatches 72.5kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
1 Power Snatch 82.5kg

Every 2.5 min Squat clean + front squat

1+4
2+3
3+2
3+2
4+1
4+1
5+0
5+0

3 giant sets:

5 Double Kettlebell Hang Cleans @2x 32kg
100 Meter Double Kettlebell Front Rack Carry
30 Banded Pull-Aparts
40 ghd
Rest 2 Minutes Between Sets.

Shoulder press amrap @80%

Find heavy six

10 Min AMRAP
2 HSPU
8 Box Jumps
Run 240m
20 BFSU

3-4 x 8-12 reps on a muscle group that you feel is lagging.
- Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 RFQ

15 Plate hammer curls 20kg
20 Overhead banded triceps extensions
20 supermans

5 rounds

1km moderate
30s rest
500m mod +
60s rest
500m mod++
90s rest