Check in: 24 cal ski/row

Then 5 rounds:

8 power clean 60/40kg
8 pullup
8 weighted box step 2x22.5/15kg

Check out: 24 cal ski/row

12-15 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd
Double KB Clean & Jerk (2X24/16Kg) 6-8 reps
3rd Min
Rest

50 min massage

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1 + 7x2
- MU x24

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power clean + split jerk 1+2

4.Running intervals
8 x 2 min on:1 min off run on assault runner
30 cal
12-12.5 km/h

5 Minutes of:
30 Seconds Of Hollow Rocks
30 Seconds of rest
Squat Clean (6x2)
Same weight across all 6 sets

Superset with 4 strict Handstand Push-ups or scale appropriately
"WHIP IT" (Time)
4 ROUNDS
-10 Back Squats
-20 Abmat Sit-ups
-40 Double-unders / 120 Single-unders

RX 95#/65# & Single-unders
RX+ 135#/85# & Double-unders

Do 6 sets of 2 snatch pulls.

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

3 sets

3 Frankenstein front squat w/:03 sec descend

100 min
Warm up for 15 min

1.HSW
- 15 m

2.SHSPU
- Feet on 24" box
- 8 7 7 7

3.Back squat
4x10

4.Strength accessory
A. 3 sets:
12 hip thrust - 65 kg
8 hamstring curls - 10 kg

B. 3 sets:
20 GHD back ext.
20 GHDSU

FOR TIME:
*20-18-16-14-12-10-8-6-4 double dumbbell Squat clean 2x 22.5/15 15/10
*4-6-8-10-12-14-16-18-20
Kb american swing 32/24 24/16