3 rounds
5 bar muscle-up
10 HSPU
15 cal ski

12 min E2MOM
1. Backsquat x 6 (50kg)
2. Pistols x 6
+ 1 round w x 10

3 rounds:

25 SDHP (85 lbs)
50 situps
25 push press (85 lbs)
50 back extensions

1.) 5 reps to find heavy working power snatch = 105# 1RM
2.) 2×3 Power Snatch @ 85% of heaviest from #1. Rest exactly :60 between sets = 85#
3a.) 5×2 Heaving Snatch Balance @ 100% of #1. Rest exactly :60 between sets

THEN

3rds
10 Handstand Push-Ups = 1 Abmat
20 GHD Sit-Ups = Did Abmat
100 Double unders = 50/50/18

18 min cap

For time:

80x medball sit-ups 9/6kg
80 Deadlift 80/50kg
80 Bench press 50/30kg
80 Box jumps 60/50cm
80 Bench press
80 Deadlift
80 medball sit-ups

TC 20min

Heavy snatch pull
5 x 2 reps

ring push-ups and weighted GHD

then 5, 3 heavy TGU

4 rounds
30 piston press 45#DB
15 leg raises

Power Jerk, three sets of doubles.

33 Minutes Amrap
33 push ups
1 minute plank
66 push ups
2 minute plank
99 push ups
3 minute plank
Repeat
Got to 66 of 99 push ups on 2nd round.

0-15 mins build upto a heavy snatch
18-28 mins 10 min amrap
2-4-6-8-10 etc
Snatch@40/50% of above
50 DUs
30-35 mins HSW practice
36-40 mins tabata core or mobility