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

Clean
2x6
2x4
2x2

For time:
With pair

60 x Snatch 25/40kg

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest

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

For time
400m run unweighted
30s rest
400m run weighted
30s rest
400m run unweighted
3' rest
600m run unweighted
45s rest
600m run weighted
45s rest
600m run unweighted
3' rest
800m run unweighted
60s rest
800m run weighted
60s rest
800m run unweighted