Strength

Build upto a heavy set of 4 hang power snatch

RPE 8

1 rep max muscle snatch

Death By Deadlift #225/155 14+10

Death by HSPU 7+3

Death by Pull-up 17+0

10 burpees
15 russian KB swings 20kg
20 airsquats

3 rounds

Timecap 8mins

15 X 1 Bench Press @ 85% of last weeks 2 rep max

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WOD: For Time

-1000 Meter Row
-100 Air Squat

3 rounds:
- 20 hollow rocks
- 20 arch rocks

Complete:
- 2 x 10 kip swings
- 2 x 10 kip swings with re-grip
- 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
- 10 x 1 glide to arch
- 10 x 1 glide to hips to bar
- 10 x 1 glide kip + 2nd kip (2nd bmu)

4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.

10 Rounds of:

10 GHD Situps
10 Toes-to-bar

Find your heaviest OH walk for 30m (made it to 83#)
+
7 MB Clean
7 wall ball
Amrap 7min

Emom 9
1. Bike
2. Su/du
3. Ski

Emom 14
1. Ringrow/pushup
2. Db/kb Reverse lunge