45 amrap, 21/15/9 burpees and diamonds. Every number break do rep for break 1 pood kbs and 30kg DB snatch. Completed 10 snatches so 367 reps. With the lads in The Den.

Behind the neck Push jerk + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%

"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (32/20kg)

3-2-x-1 seconds

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10 Plate Sit-Up + 10 Russian Twist
2) 3-7 Chest Rings Pull-Up + 5sec Hold

RPE 3+ to 4

Do
5 pull ups (4-3)
10 push ups (8-7)
15 air squats (13-11)
In 1minute. How many minute you can keep that speed?

10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Bar facing burpee
(2) – Deadlift @ 100/70kg

30-20-10
Pull ups
Assault Bike cals

10 hang power snatch
10 ohs
10 power clean
10 thruster
10 sdhp

rx 42,5kg

15min EMOM: 2 Squat Clean
ADD Weights after 5min