9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *

*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#
Goal: 14 min.

Part A).
Skill Primer
Tall Snatch from Toes & Tempo OHS
(5-8 sets x 3+1 / 0:05 tempo)

Part B).
Low Hang Snatch & Snatch
(8 sets x 1+1 / 65%-80%)Part A).

4 intervals, alternate A1/A2

AMRAP 6
15 Thrusters @ 43/30kg
12 Chest-to-bar pull-ups
9 Power snatches @ 43/30kg
60 Double-unders

A2. AMRAP 6
BikeErg @ 110-120%FTP20

– Rest* 4:00-6:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). Note that 120%FTP might be quite close to your MAP5 (5-min max effort), keep this in mind when choosing the pace so that you can repeat it.

Bar muscle-up

Max (unbroken) reps in 40-seconds

Coopers test

Romanian deadlift

4x8 reps, rest 2 min between swysy

As heavy as form allows

Snatch

Speed work:

A) E15SEC X8:

• 1 Power Snatch @60-65%

rest 2min

B) E30SEC X6:

• 1 Power Snatch @70-75%

rest 2min

C) E45SEC X4:

• 1 Power Snatch @80-85*

rest 2min

D) EMOM X2:

• 1 Power Snatch @90-95%

Back Squat

A) Build to Days Heavy 4RM

B) 2x4 @90% from 4RM

*rest 3min between

Metcon

4 Rounds For Time:

• 10 Hang Power Snatch @42.5kg
• 15 Bar Facing Burpee
• 20 C2B

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

30' EMOM
1: 10 box jump
2: 10 KB USA swing @24/16kg
3: 10 pull up/ trx row
4: 5 devil press @2x20/12.5kg
5: 8-10 dbl DB thruster