Complete as many rounds as possible in 12 minutes of

• 20 GHD sit-ups
• 10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB

2-3 Rounds:
10 Lying snow angel
5 Caterpillar
15/15m One arm KB OH walk (bottom up)
10/10 One arm Z-press with DB/KB
6 Ring row with chin up grip (2s hold)

EMOM
1 row 12 cal
2 GTOH 6 x 50 kg
3 ski 12 cal
4 1 rnd of Cindy
5 8 k2e
6 5 Thruster @40kg 5 Bob
7 rest

Front squat 4x8 reps

A: triple jump x8
B: Power clean 5x3
C: DeadLift 5-5-5
D: Weighted pull ups 5x3
E: SA Seated rows 2set
F: Alternating DB biceps curls 1xDrop set

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+ 60s. Lunge complex
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Low Hang Power snatch
  3 Snatch drops

• Mobility btw rds...

Hang Power Snatch - tech

4 x max Weighted ring dips @25 kg DB

Every 4:00 for 5 rounds
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
Row for max calories

Rest 1:00

Score is total accumulated calories

Easy aerobic pace: 45-90min.