Every 10 minutes x 4 sets:
800 m run or 65/50 cal row
20 single KB swing snatches
20 single KB clean and jerks
20 sit ups

5x65%
4x75%
4x80%
4x85%

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
5 tempo goblet squats on the 2:00 x5(use dumbbell, kettlebell, sandbag, bae) tempo 3-2-3-2)

WRK(20)
WRK 4:00 REST 1:00 X4
10 air squats
20 jump rope or double unders
40m shuttle

Finisher
60 rtw
1:00 pigeon stretch

1x10@60%
1x10@65%
1x8@70%
1x8@75%

Back squat as a supporting move
1x4@60%
1x4@65%
2x3@70%

A: Strict ring pull ups 3x8
B: Strict ring chin ups 3x8
C: DB Pommel raise 2set
D: SA Kb rows 2set
E: DB biceps curls 2set

4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400 meter run

3x5 @67%

Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)

E4MOM x 3
max reps SHSPU

bench press