7 rounds for time:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#

Push press

Build to heavy set of 3 (H3) @ RPE 8 (86-90%)
+
2 x 4-6 @ 85-90%H3

-one ub set, max reps

45 minutes with partner of :

800m Jog
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Part A).
Skill Primer
Snatch High Pull, Power Position Power Snatch & BTN Push Press
(5-8 sets x 1+2+2)

Part B).
Snatch Doubles
(8 sets x 2 / 65%-85%)

21-15-9 reps for time (Diane light)
deadlift @70/50kg
push up

T.C.: 10'

E2MOM 5
Set 1: 1 Power Snatch + 1 Snatch (70%)
Set 2: 1 Power Snatch + 1 Snatch (75%)
Set 3-5: 1 Snatch (80%)

4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings 24/16 kg
7 ring rows

B. 7 min amrap
10 shuttle runs (7,5 m + 7,5 m)
7 wall balls
14 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

Every 7 minutes for 35 minutes (5 sets):
750/650 m row or ski
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

5:00 BikeErg @ increasing pace
+
2 Rounds
3-5 Jefferson curls
5 Inchworms
5 Back support slide throughs
+
Build to workout weight for the Deadlift
* Practise fast burpees in sets of 5 and wall balls in sets of 8 between lifts
+
@ workout weight
3-2-1 Deadlifts
5-3-1 Bar-facing burpees
INTO
1:00 BikeErg @ 98-102%FTP20
200m Run
10 Wall balls
1:00 BikeErg @ 98-102%FTP20