21-15-9
Dumbbell Thrusters
Pull-Ups

Snatch technique

3-5 rounds, 2 min rest between rounds

6 box jump over
6 burpee bar over
6 pullup

30on/30off
3x30 sec ski
3x30 sec row
3x30 sec bike

• 3x 6 shuttlerun

7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

Emom 10
3 Deadlift

Shoulder press 3x2
Rest 2:00 between rounds

6 rounds of:
2 minutes on 1 minute rest:
10 Thrusters (95 lbs),
10 KB Swings (1.5 pood 55 lbs),
then AMRAP of DUs in the time remaining of the 2 mins
Rest for 1 minute between rounds.
Total is the completed DUs.
I got this from Metropolis Box where they did I think 20 thrusters with 45 lbs, & 20 KB Swings, then AMRAP of DUs, but I wanted to use more weight on the thrusters.

With partner, IGYG
3 Rounds each:
15cal Ski
12 (6/6) SA DB OHS 20/15kg

Rest 3:00

3 Rounds each:
12cal AB
12 (6/6) SA DB C&J 20/15kg

A: Push ups 3xMax
B1: DB biceps curls 3set
B2: Wall sit 3set

4 Rounds For Time
15 Sandbag Cleans @150lbs
15 Burpee Box Jump Overs

4 x 2 @ 86-91% of snatch 1RM
Use straps.