Clean and jerk doubles
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 73%
1 @ 75%

Clean grip deadlift - 3 seconds to the knee (ensure bar path is correct)
5 x 2 @ 90% of max clean

Tempo front squat - 4 seconds on the way down, controlled on the way up
5 x 3 @ 75% of max front squat

Strict press
5 x 3 @ as heavy as possible

10min easy pace bike (NOSE BREATHING)
.

4-6rounds
2min echo
3min bike
2min ski
3min bike
.
10min easy pace bike (NOSE BREATHING)

TARGET PK1-2 / easy enough

For time:
40 double unders
30 wall balls
20 box jump overs
10 ground to overhead
5 burpee pull ups
10 ground to overheads
20 box jump overs
30 wall balls
40 double unders

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Shoulder Cars Against Wall*
10 Banded Wall Walks**
-Rest as Needed b/t Sets-
*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

**Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.

A) 4 Rounds of
8/8 Front Rack Cossack Squat (single arm)
10/10 one armed KB row
12 KB pull through

B) AMRAP 15’
15 USA swing
10/10 single arm clean and press
20 box over w/ KB

For time:
1,2 km hill trail run or 2000/1500 m row
into
“Moon”
7 rounds with a single DB:
10 hang split snatches, right arm
1 rope climb
10 hang split snatches, left arm
1 rope climb
into
1,2 km hill trail run or 2000/1500 m row

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 KB snatches
20 KB side to side swings
Rest

3 RFT (high quality)

10 Alt pistols
10 HSPU
10 KBS 32/24kg

TC 8min

Handstand walk technique

then

EMOM 6
7,5m HS Walk