21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpee

EMOM 10min - 3 Back Squats

work up to a max

Skills
Kipping Pullups

Conditioning

3 rounds of:
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
5 Bar Facing Burpees
1 minute rest between rounds

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

3 rounds for time

• 30 DU
• 3 squat cleans 70kg
• 1 ropeclimb

Do 4 sets of 3 reps Push Press with ascending weight for each set

5-3-1 @ 75/85/95%

5-3-1 @ 75/85/95%

5 rounds of Triplet:
SDHP x 8
OHS x 8
Swiss Ball DB Fly x 7

10 Rounds Of:

10 GHD Sit Ups
10 Push Ups