3 rounds for quality of:
5 barbell bent over rows, pick load
7 barbell bent over rows, pick load
9 barbell bent over rows, pick load

A1.
EMOM 5
1 snatch + 1 OHS

A2.
E1.5MOM 8
1 snatch 65-85%

In 15 mins complete:
5 rounds of:
8 Burpee box jump @60/50cm
16 alt. DB Hang Snatch @22,5/15kg
32 Double under/64 single under

Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

REST 3 mins

In 15 mins complete :
5 rounds of:
8 alt. DB box step up@22,5/15kg @60/50cm
16 incline push up on box
32 air squat

Remaining time : max rep box jump over @60/50cm

AMRAP in 20 minutes

7 Burpee Box Jump Overs
7 Clean-and-Jerks (61/43 kg)
7 Toes-to-Bars
7 American Kettlebell Swings (32/24 kg)
7 Plyo Push-Ups (use 20kg plates)

46 minutes Basic Endurance

6 Minutes Any Machine
1:00 Plank Hold
10 Push-ups
10 Hanging Knee-Raise

Push press 4 RM, then max reps @ 80%

A: Bench Press 3x5
B: Strict Pull ups 3x10
C: Seated Shoulder press 1xMax
D: SBRG lat pull downs 3x10
E: OH triceps extensions 1xMax

1xPause Frontsquat (3-5sec on bottom)
+
1xFrontsquat
+ (Re-rack/rest 10-15sec)
Backsquatx Max rep

EMOM16

20 x Bradford press
15 banded face pulla
16 alternating dB bench press

Rest 1 min

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