For time :
30/21 Cal Bike Erg
40 Burpees To Target
30 One Arm Devils Press 22,5/15kg
TC 9

Over head squat x10

Run 6 km
Bike 9 km
Row 3 km

Snatch deadlift + snatch + hang snatch

8 x 1+1+1 @ 70-80%, go every 1:30

5:00 BikeErg
+
2-3 rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
5/side Pistols to a band
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1000m BikeErg
10 GHD sit-ups
1 Rope climb
10 Single-leg squats, alt
8m
3-5 Ring muscle-ups

Rengas mu 4x3

5 sets building to challenging: Rest 2' between sets

1 Hang snatch pull
2 Hang power snatch
2 OHS

Rest 2'min Then...
1'min of MAX Power snatch @80%

A:
Clean pull + hang power clean 5x1+2 @~75%

B:
Power clean + push jerk + split jerk 5x1 @80% of jerk max

5 Gigasets of:
8 Seated DB Shoulder Presses -heavy
12 Ring Push-ups
16 Banded Chest Fly -High to low
- Rest 2-3min btw sets
- Score: Shoulder Presses

5 sets:
1min @55rpm
20sec Rest
40sec @60rpm
40sec Rest
20sec @65rpm
1min Rest
- Rest is light pedaling