Weighted dip 3x5

FOR TIME OF:
100 DU OR 200 SU
THEN
3 ROUNDS
10 PULL UP
20 ALT KB SNATCH 32/24 24/16
THEN
100 DU OR 200 SU

Front squat 3x8 reps, then max reps @ 90 % of last weight

Triathlon

3x
15 GHD hip extensions
16 Reverse Elevated Lunges (2 Dumbbells, weight of choice) 15kg's

Clean
2x6
2x4
2x2

3x20m weighted lunges
3x10-12 seated 1 arm db shoulder press
3x10-12 db bench press

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM

4 sets of 3 split jerks

AMRAP 12
50-40-30-20-10
Air Squat
3-6-9-12-15
Pull Ups
*0:30 Plank Hold after every rounds