• 3min.: Row/Bike/Run/Ski

• 1 rnd:
  60s.. Up & down dog
  60s.+ 60s. Lunge complex
  60s. Shoulder mob. W/ band

• 1 rnd:
  10 Squat
  10 Push up
  10 Ring row
  10 One leg V-sit up

• 2 rds:
  10/7 cal Row
  6-8 Thruster
  3-6 C2B -> MU

Work 1 minute, rest 1 minute for 10 rounds:

10 1-handed slamball wall slams, 10lbs
5 pull-ups
AMRAP double-unders

Every 5 minutes for 5 rounds

• 5 power snatches
• 400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Trap bar deadlift 5x4

1 deadlift
1 clean
1 hang clean
1 jerk
with max load

15 MIN AMRAP

w. 2x17.5kg dumbbells

• 3 Shoulder to overhead
• 6 Squats
• 9 Deadlifts

Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00

10 Rounds for time :

3 Power Clean and Jerks (135/95)
6 Lateral Burpees over Bar
9 Kettlebell Swings (53/35)

KILOS:
Barbell – (61/43)
Kettlebell – (24/16)

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. + 60s. Lunge complex
  45s. Up/Down dog
  45s. Shoulder Mobility w/ band

• 1 rnd:
  10 Muscle clean (below knees) + Press
  10 Front squat
  10 Muscle snatch
  10 OHS

• 2x 3-position squat clean

• 2x 5 Split jerk

• 2x 3 Clean & jerk

• Mobility btw sets.

Bench press 4-3-2-4-2-2