100 min
Warm up for 15 min

1.HSW
- 15 m

2.SHSPU
- Feet on 24" box
- 8 7 7 7

3.Back squat
4x10

4.Strength accessory
A. 3 sets:
12 hip thrust - 65 kg
8 hamstring curls - 10 kg

B. 3 sets:
20 GHD back ext.
20 GHDSU

30min AMRAP (at moderate pace):
20 cal row/assault bike
10 Hand release push-up
10 Pull up
10 Toes to Bar
50 DU

Block Snatch, two doubles and three singles.

Snatcj pull+block snatch

3 sets

3 Frankenstein front squat w/:03 sec descend

Find 1RM Strict Shoulder Press (75)
Find 1RM Jerk (125)

WOD:

10 Min AMRAP
- 30 DUs
- 15 Power Snatch (75/65)

4 rounds plus 13

10 min amrap:
10 cal row
15 man maker (2x9kg)
20 cal row
15 man maker
30 cal row
...
3 min rest
10 min amrap
10 db snatch (50 lb)
15 box over burpee
20 db snatch
15 box over burpee
30 db snatch
15 box over burpee
...

15 cal row
15 box jump
15 sdhp @ 50kg

For time
row 5000m
50 box over jumps 20"
row 5000m

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1 + 7x2
- MU x24

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power clean + split jerk 1+2

4.Running intervals
8 x 2 min on:1 min off run on assault runner
30 cal
12-12.5 km/h

50 min massage