500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

---

Bench
4x 8 75%
rest as needed

A: Snatch pull doubles 5x2, focus on extension @40-50%

B: Tempo power snatch + OHS + tempo squat snatch 6x1 @60%

C: Squat snatch up to heavy

500 Cal for time

EMOM x 40
1) 8-14cal bike
2) 8-14cal row
3) 8-14cal ski
4) rest

Target hr zone 2

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

3 rounds:
6 box jump over
6 db snatch

1-2min rest between